Overworking triceps??

[motionman04]

Just a quick question, I notice that during the week, triceps play a role in many of the upperbody exercises I do, such as benchpressing, shoulder presses etc. On the day I specifically work my triceps, I keep it down to usually 2 sets of different tricep exercises since I don't want to overtrain them. Is that usually all I should do, or should I get it up to 3 sets?

 

[maxpro2]

That's probably all your need, maybe even 2-6, especially if you work them after chest (or chest and shoulders). What exercises do you do? Dips are awesome for tricep development.

 

[Adamjs]

Will need to ellaborate a bit more on what you actually do before anyone can really say whether or not you're doing enough...

 

[CowPimp]

I seriously doubt 2 sets of additional tricep work is going to overtrain them, although you could always post up your routine and let us tear it apart. Heh.

 

[GFR]

Just do 2-4 sets after chest

 

[motionman04]

Well, I usually do 3 sets of dumbell tricep extensions, then 3 sets of tricep pushdowns. When my triceps aren't aching too much, I do 3 sets of dips.

 

[Adamjs]

Just do 2-4 sets after chest

Well, I usually do 3 sets of dumbell tricep extensions, then 3 sets of tricep pushdowns. When my triceps aren't aching too much, I do 3 sets of dips.

I was refering to everything - your whole program. You mention that you do "benchpressing, shoulder presses etc."...and "etc" is a bit ambiguos. It all depends on how much you do of everything as to how much you should be doing for triceps.

You need to keep a balance in your body, and besides, CP lives for tearing apart peoples programs and rebuilding them. Will you deny him his calling in life?

 

[motionman04]

oh, well, my routine seems a bit different from the usual person, but this is what has worked for me for the past couple months:

Tuesday: Chest - Flat, incline, and decline Barbell benchpress 3 sets of 5-10 reps each

Thursday: Shoulders - Dumbell shoulder presses, Arnold presses, military press, side dumbell raises, 3 sets of 5-10 reps each

Friday: Lats - 1 Arm Dumbbell Row, Seated Pulley Rows, Lat pulldowns, 3 sets of 8-12 reps, Lower body work as well this day

Saturday: Biceps - Concentration Curls, Preacher Curls, 8-12 reps, 3 sets each, Triceps - Tricep extensions, tricep pushdowns, 8-12 reps, 3 sets each,
Back - Incline Row, Seated Row, hyperextensions

 

[CowPimp]

Tuesday: Chest - Flat, incline, and decline Barbell benchpress 3 sets of 5-10 reps each

This looks fine really, but I would probably incorporate dumbbells in there somewhere.

Thursday: Shoulders - Dumbell shoulder presses, Arnold presses, military press, side dumbell raises, 3 sets of 5-10 reps each

Bad. Your delts consist of 3 heads: anterior, lateral, and posterior. You do nothing for the posterior head here. A more balanced approach would be one exercise targetting each head, or maybe even additional for the posterior head since you have been overdoing it for the others for so long.

Friday: Lats - 1 Arm Dumbbell Row, Seated Pulley Rows, Lat pulldowns, 3 sets of 8-12 reps, Lower body work as well this day

Elaborate on your lower body work. Also, don't workout your back and legs on the same day. Horrible idea. On a higher volume/lower frequency routine like this, why would you work the largest muscles in your body all on the same day?

Saturday: Biceps - Concentration Curls, Preacher Curls, 8-12 reps, 3 sets each, Triceps - Tricep extensions, tricep pushdowns, 8-12 reps, 3 sets each,
Back - Incline Row, Seated Row, hyperextensions

Arms come last, not first. Also, you are working your back two days in a row here. Move this day to Sunday or Monday. Actually, you need to just scrap this program and start over or do some serious re-working of it.

Read:
http://www.ironmagazineforums.com/showthread.php?t=58699
http://www.ironmagazineforums.com/showthread.php?t=53332

 

[motionman04]

hmm, I see what you mean, what exercise do you recommend for the posterior deltoid?

Also, the Arm Dumbbell Row, Seated Pulley Rows, Lat pulldowns were my exercises for my lats, what day do you suggest I move those??

Oh, and for the leg day, I usually do: Leg press, Calf Raises, Leg extensions, and Lunges, 3x for 8-12 reps each

 

[CowPimp]

hmm, I see what you mean, what exercise do you recommend for the posterior deltoid?

I'm partial to face pulls, but some type of reverse fly like scarecrows works well too.

Also, the Arm Dumbbell Row, Seated Pulley Rows, Lat pulldowns were my exercises for my lats, what day do you suggest I move those??

Just do them with your other back stuff.

Oh, and for the leg day, I usually do: Leg press, Calf Raises, Leg extensions, and Lunges, 3x for 8-12 reps each

You're lacking hamstring-dominant movements there.

I highly suggest you read those links I laid out for you, they will help you a lot.

 

[motionman04]

I see what you mean, I was thinking of adding romanian deadlifts and leg curls in to the leg day.

If I move some of my lateral stuff to the day that I do my back workouts, add in the hamstring exercises, add the posterior delt exercises, while removing the arnold presses on my shoulder day, would I have a decent workout program going on?

 

[CowPimp]

Legs still deserve their own day. If anything, legs, back, and chest should have their own days. Shoulders and arms should be consolidated. You could also toss in your arm work at the end of your chest and back days. You could also nix this whole body part split crap that makes no sense. Whatever you do, get back and legs separated.

 

[P-funk]

"If you are still training body parts and not training movements then you have missed a significant portion of material that has been written on the subject of resistance training over the past 10 years. You either need to re-read or you just don't get it."

-Mike Boyle

 

[motionman04]

Would this be better?

Sunday: Legs - Leg press, Calf Raises, Leg extensions, Romanian Deadlift, 3x for 8-12 reps each

Tuesday: Chest - Flat, incline, and decline Barbell benchpress 3 sets of 5-10 reps each

Thursday: Shoulders - Dumbell shoulder presses, military press, side dumbell raises, Reverse Flies, 3 sets of 5-10 reps each

Saturday: Back - 1 Arm Dumbbell Row, Seated Pulley Rows, Lat pulldowns, Incline Row, Seated Row, 3 sets of 8-12 reps,
Biceps - Concentration Curls, Preacher Curls, 8-12 reps, 3 sets each
Triceps - Tricep extensions, tricep pushdowns, 8-12 reps, 3 sets each


I was thinking of putting my tricep day the same day as my shoulders, but I sometimes feel that my triceps are a bit shot after I do some of my shoulder workouts, would it be okay if I did them the day of Back and Biceps?

 

[P-funk]

Would this be better?

Sunday: Legs - Leg press, Calf Raises, Leg extensions, Romanian Deadlift, 3x for 8-12 reps each

Tuesday: Chest - Flat, incline, and decline Barbell benchpress 3 sets of 5-10 reps each

Thursday: Shoulders - Dumbell shoulder presses, military press, side dumbell raises, Reverse Flies, 3 sets of 5-10 reps each

Friday: Back - 1 Arm Dumbbell Row, Seated Pulley Rows, Lat pulldowns, Incline Row, Seated Row, 3 sets of 8-12 reps,
Biceps - Concentration Curls, Preacher Curls, 8-12 reps, 3 sets each
Triceps - Tricep extensions, tricep pushdowns, 8-12 reps, 3 sets each


I was thinking of putting my tricep day the same day as my shoulders, but I sometimes feel that my triceps are a bit shot after I do some of my shoulder workouts, would it be okay if I did them the day of Back and Biceps?

still missing it. but getting closer.

think movements....

push
pull
quad
hip

You are on to something. Don't stop now!

 

[Dale Mabry]

Aren't the quads and hips body parts?

 

[P-funk]

Aren't the quads and hips body parts?

yea, but they are more coralating to movements in this case. Hip dominant and quad dominant. how would you like to break them up? it doesn't matter what you call them, what matters is that you work them properly.

 

[Dale Mabry]

yea, but they are more coralating to movements in this case. Hip dominant and quad dominant. how would you like to break them up? it doesn't matter what you call them, what matters is that you work them properly.

I know, just breaking balls.

 

[P-funk]

I know, just breaking balls.

homo

 

[CowPimp]

Push:
Bench Press x 3
Overhead Press x 3
Decline Press x 3
DB Overhead Press x 3
Lateral Raises x 2
Overhead Extensions x 2
Pushdowns x 2

Pull:
1 Arm DB Rows x 3
Chinups x 3
Seated Cable Rows x 3
Pulldowns x 3
Reverse Flies x 2
Concentration Curls x 2
Preacher Curls x 2

Legs:
Squats x 3
Romanian Deadlifts x 3
Leg Press x 3
Leg Curls x 3
Calf Raises x 2
Seated Calf Raises x 2


Routine has been modified and changed slightly.

 

[P-funk]

^^

what a nice guy.

 

[motionman04]

Push:
Bench Press x 3
Overhead Press x 3
Decline Press x 3
DB Overhead Press x 3
Lateral Raises x 2
Overhead Extensions x 2
Pushdowns x 2

Pull:
1 Arm DB Rows x 3
Chinups x 3
Seated Cable Rows x 3
Pulldowns x 3
Reverse Flies x 2
Concentration Curls x 2
Preacher Curls x 2

Legs:
Squats x 3
Romanian Deadlifts x 3
Leg Press x 3
Leg Curls x 3
Calf Raises x 2
Seated Calf Raises x 2


Routine has been modified and changed slightly.

Ahh i see, based on the type of movement more importantly over the bodypart, incorporate periodization as well every week?

 

[CowPimp]

Ahh i see, based on the type of movement more importantly over the bodypart, incorporate periodization as well every week?

You could. Something like P-RR-S would work well with this type of split.

Also, if you notice the pattern for upper body it goes:
Horizontal
Veritcal
Horizontal
Vertical
Accessory

For lower body it is:
Quad-dominant
Ham-dominant
Quad-dominant
Ham-dominant
Accessory

I would alternate this every week, although I feel hamstring curls deserve the low spot on the totem pole always.

 

[motionman04]

You could. Something like P-RR-S would work well with this type of split.

Also, if you notice the pattern for upper body it goes:
Horizontal
Veritcal
Horizontal
Vertical
Accessory

For lower body it is:
Quad-dominant
Ham-dominant
Quad-dominant
Ham-dominant
Accessory

I would alternate this every week, although I feel hamstring curls deserve the low spot on the totem pole always.

Well I have to say, its quite different from my original routine, but I guess that just shows how off my original routine was. I guess I had been sticking with it because I had been making some gains, but from what I've read from your links, this type of routine should help me even more. Thanks again for all the help, I'm gonna incorporate this routine as soon as I get the chance. BTW, do you recommend alternating every week between decline press and Incline, or just keep at as decline?

 

[PWGriffin]

Push:
Bench Press x 3
Overhead Press x 3
Decline Press x 3
DB Overhead Press x 3
Lateral Raises x 2
Overhead Extensions x 2
Pushdowns x 2

Pull:
1 Arm DB Rows x 3
Chinups x 3
Seated Cable Rows x 3
Pulldowns x 3
Reverse Flies x 2
Concentration Curls x 2
Preacher Curls x 2

Legs:
Squats x 3
Romanian Deadlifts x 3
Leg Press x 3
Leg Curls x 3
Calf Raises x 2
Seated Calf Raises x 2


Routine has been modified and changed slightly.

That workout looks like fun...I think I'm going to try that!!

For someone that has a lagging bodypart or wants to hit the weights a 4th day what would you suggest?? For me my chest is the weakest link for sure..

 

[P-funk]

That workout looks like fun...I think I'm going to try that!!

For someone that has a lagging bodypart or wants to hit the weights a 4th day what would you suggest?? For me my chest is the weakest link for sure..

I would suggest

upper
lower
off
upper
lower
off
off

 

[PWGriffin]

I would suggest

upper
lower
off
upper
lower
off
off

I would like to try that....I'm gonna do some reading and see what I come up with...I'm also trying my hand at some form of periodization...I'm taking this week off so I'll use this time to put together something...I might throw u a PM this week sometime for a bit of help if you don't mind...And I'm training for size also...

 

[P-funk]

I would like to try that....I'm gonna do some reading and see what I come up with...I'm also trying my hand at some form of periodization...I'm taking this week off so I'll use this time to put together something...I might throw u a PM this week sometime for a bit of help if you don't mind...And I'm training for size also...

I don't mind at all. A PM is fine. But, sometimes a thread is better becasue others can learn from it and ask questions also and then we kill a few birds with one stone. Also, others can offer up some other advice besides just me and you can get a variety of ideas to use if not in your current program, then later in another program.

-p

 

[TheCurse]

still missing it. but getting closer.

think movements....

push
pull
quad
hip

You are on to something. Don't stop now!

P-Funk ...

Leading the ignorant into the light since Dec 2002