Horseshoe [Forum Archive]

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Horseshoe

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Posted by: AusieG

When training tris do you guys chose different excersises for different parts of the tricep(inner head, long head etc.), i never really thought about it and always used random excersises, but my tris are lagging in certain areas, they look good when im doing a front double bi pose, but when i do a side tricep they don't look good at all, i just cant seem to get that horse shoe shape, can anyone recomend a well rounded routine to work every part of the tricep.

Posted by: Gazhole

That horseshoe look is due to overall size and a low bodyfat percentage.

The look of any muscle is due to your bodyfat percentage.

Just focus on big compounds for growth of tris, and well...everything else too really.

Bench Press, Overhead Press, Pushups, Dips...1 or 2 sets of Skullcrushers if you must.

I dont wanna get into this damned debate again, but you cant isolate certain parts of that or any muscle. The muscle contracts as a unit, it grows as a unit.

Posted by: tomuchgear

if you want a good exercise try doing walk ins. get a straight bar press it down with your arms straight, do like 8 reps then walk in and do it with your arms bent. the rest break do that three times. nice workout for your tris, and you wont over kill em. do that after your chest routine.

Posted by: Chevrolet

you cannot isolate different heads, but you can emphasize the long head contraction when you change the angle of your humerus in relation to your torso.

Posted by: AusieG

Gazhole, you don't like skullcrushers?

Posted by: thewicked

Quote:

Originally Posted by Gazhole

That horseshoe look is due to overall size and a low bodyfat percentage.

The look of any muscle is due to your bodyfat percentage.

Just focus on big compounds for growth of tris, and well...everything else too really.

Bench Press, Overhead Press, Pushups, Dips...1 or 2 sets of Skullcrushers if you must.

I dont wanna get into this damned debate again, but you cant isolate certain parts of that or any muscle. The muscle contracts as a unit, it grows as a unit.

big gaz knows his stuff!

best advice i can give on triceps.. DON'T WORK THEM AS MUCH! tiny muscle group that gets alot of work in all pressing movements..they only need one ore two exercises with 4-6 total sets a week TOPS! You do'nt have two chest days (typically)... there's no reason to have a pressing day and then an arm day too.

I've had THE GREATEST tricep growth doing heavy presses like jm presses, close grip bench presses, 3 board presses, and heavy bench presses in general. I do VERY LITTLE press down or isolation work anymore and it shows not only in my arm size but in my strength as well!

experiment..eat your ass off..and see what works best!

Posted by: AusieG

i think that might be the ticket, i train chest twice per week followed by shoulder presses and finally tris, they might just be getting to much play, im gunna try backing off em for a while and see wat happens.

Posted by: Irons77

Try that it will work, remember it's a little muscle easy to overtrain

Posted by: vader

thewicked

Quote:

I've had THE GREATEST tricep growth doing heavy presses like jm presses, close grip bench presses, 3 board presses, and heavy bench presses in general. I do VERY LITTLE press down or isolation work anymore and it shows not only in my arm size but in my strength as well!

dittos

Posted by: Gazhole

Quote:

Originally Posted by AusieG

Gazhole, you don't like skullcrushers?

I dislike most single joint exercises.

They attempt to isolate a muscle which is impossible anyway, since only one joint is involved in the movement not a lot of muscle is being recruited which doesn't elicit maximum stimulation over time, they're easy to go to concentric failure with which is counter-productive in terms of growth, they put a lot of stress on the joint being used, you can't lift as much weight as with a compound movement so theres less muscle recruitment from that respect.

Seriously, they are just a waste of time and energy and your body's resources.

Theres nothing you can't accomplish with 3 sets of bench press that 3 sets each for skullcrushers, lateral raises, and chest flys will only accomplish half as well.

Plus you'll be out of the gym 3 times as early.

These sorts of movements are good for variety, a little fun, and to "finish off" a heavy session of big movements. They are the icing on the cake, not the cake itself.

Posted by: Gazhole

Quote:

Originally Posted by thewicked

best advice i can give on triceps.. DON'T WORK THEM AS MUCH! tiny muscle group that gets alot of work in all pressing movements..

Amen, brother

Posted by: Gazhole

Quote:

Originally Posted by AusieG

i think that might be the ticket, i train chest twice per week followed by shoulder presses and finally tris, they might just be getting to much play, im gunna try backing off em for a while and see wat happens.

For a start stop training chest twice a week. Like thewicked said, triceps (and shoulders) get worked a lot during pressing movements generally.

Put your chest, shoulder, and triceps on the one day, pick 6 compound presses for that day, and leave some time for your body to recover. I guarantee this will give you better results.

Posted by: KelJu

Gaz already spoke my opinion for me, but I do have one exercise to add for arm mass: weighted dips. Nothing added mass to my arms like they did.

Posted by: soxmuscle

Weighted Dips are delicious.

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