Bodybuilding Simplified: Triceps

Summary

This video script offers comprehensive advice on triceps training, emphasizing the importance of targeting both the lateral and long head of the triceps for optimal results. It recommends exercises like cable pushdowns for the lateral head and overhead extensions for the long head, cautioning against overtraining. The script also addresses the often-neglected medial head and suggests high rep ranges for isolation exercises, advising 9 to 15 sets per week to balance volume without hindering pressing exercises.

Takeaways

• 💪 Two types of exercises are crucial for triceps: those targeting the lateral head and those for the long head.
• 🔗 Cable pushdown variations are recommended for the lateral head, with alternatives like push-ups or dips if no cable machine is available.
• 🚫 Be cautious with exercises like close-grip bench press or dips as they engage more than just the triceps, potentially leading to overtraining.
• 🏋️‍♂️ Isolation exercises like cable pushdowns are preferred for targeting triceps without affecting chest or shoulder workouts.
• 🤔 Consider high rep ranges with lighter weights for isolation exercises to prevent over-fatiguing the triceps.
• 🏋️‍♀️ For the long head of the triceps, overhead extensions like skull crushers or cable extensions are effective.
• 👀 Most people neglect the long head of the triceps, which is a significant part of arm size.
• 🙅‍♂️ The medial head of the triceps is often worked indirectly through other exercises and doesn't need specific isolation.
• 🔢 Aim for 2 to 4 triceps workouts per week, balancing with pressing exercises to avoid overtraining.
• 📚 A rep range of 12 to 30 is suggested for triceps isolation exercises, with at least 12 reps per set recommended.
• 🧘‍♂️ Ensure full stretch of the triceps during isolation exercises to maximize contraction and effectiveness.

Q & A

What are the two types of exercises recommended for a triceps workout?

The two types of exercises recommended are those that target the lateral head and those that target the long head of the triceps.

What is a recommended exercise for the lateral head of the triceps?

A recommended exercise for the lateral head of the triceps is a cable push-down variation. Other alternatives include push-ups, diamond push-ups, dips, or the close grip bench press.

Why should you be careful with exercises like close grip bench press or dips?

You should be careful with exercises like close grip bench press or dips because they are not typical isolation exercises and can lead to overtraining and recovery issues if done with heavy weight and low repetitions.

How can you modify dips to be more of an isolation exercise for triceps?

You can modify dips to be more of an isolation exercise by performing bodyweight dips with high repetitions instead of weighted dips with lower repetitions.

What are some exercises that target the long head of the triceps?

Exercises that target the long head of the triceps include overhead extensions such as skull crushers, cable overhead extensions, leaning cable overhead extensions, or dumbbell extensions.

Why is it important to not neglect the long head of the triceps?

It's important not to neglect the long head of the triceps because it makes up a significant part of the arm's mass and is often overlooked in training routines.

What is the role of the medial head of the triceps in a workout?

The medial head of the triceps is typically worked by other triceps exercises and doesn't need to be specifically targeted. However, if desired, exercises like pin press or floor press can emphasize the medial head.

How many triceps workouts per week are recommended?

It is recommended to do between two to four triceps workouts per week, ensuring they don't negatively impact upcoming pressing exercises.

What is the recommended number of sets per week for triceps isolation exercises?

The recommended number of sets per week for triceps isolation exercises is between 9 to 15 sets.

What rep ranges are suggested for triceps isolation exercises?

For triceps isolation exercises, it's recommended to do at least 12 reps per set, with a range between 12 and 30 reps, choosing based on personal preference.

Why is it important to fully stretch the triceps during isolation exercises?

Fully stretching the triceps during isolation exercises is important for maximizing contraction and ensuring the effectiveness of the exercise, rather than just mindlessly lifting the weight.