Gopro, Scotty need help with Triceps

[H Man]

Goprp, Prince, Scotty or anybody else reading this right now I'm going for bulk. I've been trying this routine posted by Scotty the Body-
"Week 1
Bench Press 3 set x 4-6rep
Incline Press 3 set x 6-8rep
Decline Flyes 3 set x 10-12rep

Week 2
Decline Bench 3 sets x 6-8reps
Incline Dumbells 3 sets x 6-8reps
Flat Flye 3 set x 6-8rep
Weighted Dips 2 set x 6-8rep

Week 3
Incline Fly 2 set x 8-10 supersetted with.....
Bench Press 2 set x 8-10rep
Pec Deck or crossover 2 x 8-10 supersetted with Incline Bench 2 set x 8-10rep
Weighted Dips Drop Set....enough wt. to get 4-5 reps, drop the wt. and get another 4-5, take all wt. off (just bodyweight) and go till failure.... only one set of this."

What I need help with is a recommendation for a tricep routine that I could use with this chest routine for Weeks 1, 2, 3? Thanks

 

[Robboe]

I like how volume is cycled slightly. I do that

Anyhoo, 2-3 sets of skulls or CG bench presses will sort you nicely after that.

 

[gopro]

What Scotty has posted is my 3 week cyclical hypertrophy routine for chest...here is one for tris...

week 1/power:

-close grip bench...2 x 4-6
-skull crush...2 x 4-6
-overhead dumbell extension...2 x 6-8

week 2/rep-range:

-pushdown...2 x 8-10
-decline skull crush...2 x 10-12
-dumbell kickback...2 x 12-15

week 3/shock:

-pushdown/close grip bench superset...2 x 8-10 each
-reverse grip pushdown/bench dips...2 x 8-10 each
-OPTIONAL...single arm dumbell extension dropset...1 x 8-10, drop, 6-8

Let me know if you have any questions.

 

[Robboe]

Why such high volume for triceps after all that chest work?

 

[bludevil]

CD, I don't think gopro is suggesting to do this amount of arm work(tricep) on the same day as chest. Do this workout on another day with probably biceps or something.

 

[Neil]

Even if it was on the same day it's only 6 sets, I don't consider that to be high volume.

 

[Robboe]

Week 2 has 6 sets of presses and 2 sets of dips.

8 sets of already demanding tricep work plus another 6 more direct sets. Sounds like overkill to moi.

 

[Neil]

Ok, I was just looking at the tri work. I agree it seems like a lot of volume but I think if it's only done for 3 weeks it won't cause any overtraining. Over the long haul it may be different though.

 

[pumpit]

Neil is right that routine is ment to shock you into growth.
Not to be used constantly

 

[bubbasr]

Try some reverse grip bench press, it gives a good pump.

 

[Robboe]

"Neil is right that routine is ment to shock you into growth.
Not to be used constantly"

It's a three week cycle that is meant to be repeated.

 

[gopro]

Yes, its a 3 week routine that is meant to be repeated (although it doesn't have to be). However, if it is done on the same day as chest you can lower the volume slightly. For me, this amount of volume is what works, but I have been training many years and can handle all that work and recover. The routine can be adjusted to the individual, and/or to the bodypart split being used. Still, when I am training chest and tris together, I will usually go with 8 work sets for chest and 6 for tris. This will take me about 1 hour to 1 hour and fifteen minutes from start to end...this is short enough to keep the body from going into an advanced catablic state.

 

[Robboe]

I think it's around 40 minutes when test levels start to drop and cortisol levels begin to rise.

 

[gopro]

You can safely train for an hour before real catabolic problems begin, especially if you take a gram or 2 of vitamin C an hour before training. When my workouts start get longer, before a competition for example, I will also add in a PS supplement to blunt cortisol.

Again, recovery and such matters are somewhat individual and you must be observant enough to adjust your training to your own constitution.

 

[Robboe]

PS stands for?

And how does vitamin C blunt cortisol release?

 

[gopro]

Originally posted by The_Chicken_Daddy
PS stands for?

And how does vitamin C blunt cortisol release?

PS = phosphatidylserine

Gonna have to do your own research on the C...

 

[Robboe]

Is that cause you don't know?

I'm still waiting for info on how ZMA helps sleep from you too.

 

[gopro]

Originally posted by The_Chicken_Daddy
Is that cause you don't know?

I'm still waiting for info on how ZMA helps sleep from you too.

I have enough to do...think I need to be your personal research assistant too...you wanna know, look it up...

 

[Robboe]

But i thought this was a message board where people help each other?

If you know then you should be able to tell me now effortlessly and without requiring any research. That is providing you actually know why it works and you're not just following suite.

At least give me a basic reason for it.

 

[pumpit]

It's an antioxidant that blunts the effect of cortisol(free radicals) in the body. And stop annoying gopro you northen bastard!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[Robboe]

lol!

But how does it blunt cortisol?

This is what i'm asking.

 

[Robboe]

P.s. Shut up, you cockney twat.

 

[pumpit]

"Go down pub drink 20 pints get fucking blasted!
Go back home beat the wife you northen bastard!"

 

[Robboe]

Hmmm...well at least it rhymes, although you only get 3 out of a possible 10 for content. Did your mammy and daddy help you wite that? How cute.

 

[Robboe]

P.P.s. Cortisol is a steroid hormone and NOT a free radical. Do you even know what a free radical is?

 

[pumpit]

Actually the biggist scottish bloke i'v ever met sang it to me and was a powerlifter!

 

[Robboe]

Good for him. I'm not Scottish.

 

[pumpit]

I know i was just saying.

 

[Robboe]

Well then good for you too.

At least you got the spelling right. That's a rare feature to see in you southern inbreds...

 

[bubbasr]

Originally posted by The_Chicken_Daddy
Hmmm...well at least it rhymes, although you only get 3 out of a possible 10 for content. Did your mammy and daddy help you wite that? How cute.

Chicken Daddy who helped you (wite) your post LMAO