Thread: trying so hard no results :(

When do you train triceps?
how often do you train them?
Do you train them after chest or on a different day?
Post your entire workout in detail

k heres my routine

MONDAY chest
bench press
incline bench press
flyes
peck deck
dips


TUESDAY back
chin ups
cable pulldowns
rows
shrugs
back extensions

WEDNESDAY legs
squats
leg press
leg extentions
leg curls
calf raises


THURSDAY triceps
skull crushers
tricep extention
tricep dips


FRIDAY biceps
hammer curls
preacher curls
negative curls

i do this every week and i take weekends off

Originally Posted by lilguy_bigdream

k heres my routine

MONDAY chest
bench press 4 sets
incline bench press 4 sets
flyes 2 sets


TUESDAY back
chin ups 4 sets
rows 5 sets
shrugs 3 sets
back extensions...Stiff leg deadlifts are better 3 sets
hamstring curls 2-3 sets

WEDNESDAY legs
squats 5 sets
hack squat or thigh extensions 3 sets

calf raises 4-5 sets


THURSDAY triceps
skull crushers 3-4 sets

tricep dips 3-4 sets


FRIDAY biceps
hammer curls 3 sets
preacher curls 3 sets
negative curls??? just a set or two

Just an idea
And you can do both the Friday and Thursday workout on Friday only....giving you Thursday off also.

ya i could but i go to the gym on my spares so id have nothing to do on thursday thats why its all spread out

plus im only there for an hour at a time with my buddies.....i got 2 spares but in the mornings i do abs every second day and i run

Originally Posted by lilguy_bigdream

plus im only there for an hour at a time with my buddies.....i got 2 spares but in the mornings i do abs every second day and i run

I did weights 6 days a week but only was there for 20 min and basically hitting only one muscle group a day....It worked fine.....its when guys are in the gym 1-2 hours 6 days a week when they start to over train..

so if i go 5 days a week at 1 hour then im over training??

Personally I'd take the dips and replace the flyes on chest day with them. Then i'd add CG bench or reverse grip bench for triceps.

when i do skull crushers i do them laying down....or is that called french press????s and after i do a set of that i superset with close grip bench

too much volume and gym time, you're killing yourself. You need 2-3 exercises and a total of 10 high intensity sets per body part or 50-60 reps IMO, nothing more. With your split you are hitting tri's 3 days a week, directly and indirectly. Actually, I don't see shoulder work in there, okay 2 days a week and 6 exercises hit them directly. I'm assuming you are doing 3-4 sets of 10 so you are in the 180-240 rep range which is too much to keep doing back to back week after week.

I recently realized this after waisting my time for years, I do my tris on my chest day, close grips and dips for size, ditch the pec deck and add in 5x5 of CG and 5x5 weighted dips at the end of your workout and rest for christs sake. My tris have exploded in the last month because of this. Keep in mind many people who know what they are doing don't even do direct arm work because of overtraining risks.

i would suggest putting in two mass movements at the end of your push day.. something like cg on the smith... or pressdown on thepressdown machine.. no need to overdo triceps...seems like your overdoing it a bit..also eat more

work smarter, not harder. You don't get bigger in the gym, you merely trick yourself into getting bigger while out of it.

I should change my name to overtraining nazi...I feel really strong about this now that "I've seen the light". I just don't want anyone wasting their time like I did.

Remember if you do switch up and it starts working...don't add more to make it work better!

All this being said in my posts above, if you are on gear your volume should be fine but your nuts will shrink.

dont forget to have a week off occasionally