From flakes to serious lifters, everyone loves the burn of high rep triceps work. If you are doing rehab or prehab, you might have a point. But if you are training for strength and/or muscle size, you might be missing the boat.
A study done six decades ago by Travill revealed that, although the triceps is a “three-headed” muscle, the brunt of the work is performed by its medial head. The other two heads, the long and the lateral, kick in only when the resistance is very high. According to Dr. Thomas McLaughlin, a biomechanics researcher and a nationally ranked powerlifter, even some powerlifters do not approach the weights needed to recruit the two lazy triceps heads in their training!
Try a radical programming solution: treat your triceps exercise as a powerlift.
Select a proven triceps builder such as the close grip bench press or the diamond pushup.
Take about six weeks to build up to an easy 1RM to set a baseline. Traditional bodybuilding pyramiding will serve this purpose of conditioning your elbows for the upcoming strength cycle.
For the diamond pushup elevate your feet if you do not feel like messing around with a weighted vest or a barbell plate on your back.
After your “sort of max” test run your triceps builder through some proven powerlifting cycle.
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