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Close Grip Benches
Thsi past offseason I went back to basics. I competed in the Colorado State Championships that turned out to be the largest bb show in the history of bbing in CO and knew that Rick Sosias and a few others were going to be in my class and that I had my work cut out for me.
My triceps have always lagged behind my other bodyparts... bad. Because of work I had to limit my training in the offseason to three times per week, with an occasional few weeks of splitting up leg training. This was challenging, but lifestyle priorities and balance came first.
So with all this in mind, and with only three days to train my body per week leading up to a competitive show, I had to prioritize triceps. We implemented close grip benches at the beginning of our chest workout every other week (as obviously it limits the ability to train chest at 100% once completing close grips)... the results were amazing. Every other week I would start out with 4 sets, two to failure, of crazy close grip benches... working up to 315 (I know it isn't that heavy cause I weighed 235, but for my skinny *ss it really helped). After the 4 sets I would go into my chest training session. The week after this I would prioritize chest and leave out the close grip presses at the beginning.
This might help out those out there looking to pack on some size into their tris. I wish I had more time to train, but the amount of size I gained by just implementing this was great, and my chest did not suffer as long as every other week I hit it like a wild banchee.
Once precontest training began I would hit chest first in the week then three days later I used the close grip benches... and they continued to grow until about 5 weeks out, which is the norm.
Well sorry to ramble hopefully this will help out a few fellas with stubborn tris. Any feedback is appreciated as to anything else I can try this winter to shock these stubborn things into more growth...
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