This is the key to horseshoe triceps

Summary

This video script delves into the complex anatomy of the triceps muscle and its impact on training for muscular arms. It explains that while the long head of the triceps is crucial for size, it's often under-stimulated due to its bi-articulate nature conflicting with pressing exercises. The script advocates for isolation exercises like skull crushers and overhead extensions, which better target the long head and promote balanced triceps development. It also suggests modifying chest and shoulder workouts to minimize triceps involvement, allowing for more focused triceps training.

Takeaways

• 💪 The triceps muscle is more complex than it seems, with three heads: medial, lateral, and long head, with the long head being the largest and most critical for arm size.
• 🏋️‍♂️ Traditional pressing exercises like bench presses may not be the best for triceps growth due to the bi-articulate nature of the long head, which can conflict with shoulder movement.
• 📊 Research indicates that skull crushers are more effective for triceps growth, particularly the long head, compared to bench presses.
• 🔄 The long head of the triceps is a bi-articulate muscle, crossing both the elbow and shoulder joints, which affects how it should be trained.
• 🚫 Pushdowns are less effective for triceps growth compared to overhead triceps extensions, which provide more stretch and tension on the muscle.
• 🤔 The long head's involvement in pressing exercises can be limited due to its dual function, which can hinder shoulder flexion needed for these exercises.
• 🏋️‍♀️ To balance triceps training, consider exercises that isolate the long head without overtaxing the medial and lateral heads, such as lat prayers or straight-arm pulldowns.
• 📉 Training volume for the long head should be considered separately from the other triceps heads due to its unique biomechanics and response to different exercises.
• 💭 The concept of stretch-mediated hypertrophy is discussed, suggesting that training muscles at longer lengths, like in overhead extensions, can stimulate greater growth.
• 🔄 Using dumbbells instead of a barbell in pressing exercises can reduce triceps activation, allowing for more focus on the chest and shoulders.

Q & A

What is the primary function of the triceps muscle?

The primary function of the triceps muscle is to straighten the arm.

Why are traditional pressing exercises not ideal for building big arms, according to the script?

Traditional pressing exercises are not ideal for building big arms because they do not sufficiently activate the long head of the triceps, which is the largest part of the muscle and key to building bigger arms.

What does the term 'triceps' mean and how many heads does it have?

The term 'triceps' means 'three heads' and it has three heads: medial, lateral, and long head.

Which part of the triceps is the largest and why is it important for arm size?

The long head of the triceps is the largest part and it is important for arm size because it is the most significant contributor to the overall mass of the arm.

How does the long head of the triceps differ anatomically from the other two heads?

The long head of the triceps differs anatomically because it originates on the scapula, making it a bi-articulate muscle that crosses both the elbow and shoulder joints.

What is the 'bi-articulate conflict' mentioned in the script and how does it affect triceps training?

The 'bi-articulate conflict' refers to the functional conflict that occurs during pressing exercises where the long head of the triceps, which is meant to extend the arm, also pulls the elbow back due to its involvement in shoulder extension, thus reducing its effectiveness in these exercises.

What was the conclusion of the study comparing triceps gains from barbell bench presses versus barbell skull crushers?

The study concluded that the skull crusher group achieved approximately double the rate of total triceps growth, with significant gains in the long head of the triceps.

Why should training volume for the long head of the triceps be considered separately from the other heads?

Training volume for the long head of the triceps should be considered separately because it is active during triceps isolation exercises but not during pressing exercises, which primarily activate the lateral and medial heads.

What are two ways suggested in the script to balance the training volume between the heads of the triceps?

Two ways to balance the training volume between the heads of the triceps are: 1) Modify chest and shoulder workouts to minimize triceps activation, and 2) Use exercises like straight arm pull downs or lat prayers that specifically target the long head without overloading the other heads.

Why are overhead triceps extensions considered more effective than push downs for triceps growth?

Overhead triceps extensions are considered more effective because they stretch the long head of the triceps more, allowing for greater stretch-mediated hypertrophy, and they maintain tension throughout the entire range of motion, unlike push downs.

What is the author's perspective on the term 'stretch-mediated hypertrophy' and its application to triceps training?

The author believes the term 'stretch-mediated hypertrophy' is appropriate to use for growth from emphasizing longer muscle lengths, including training at longer muscle lengths, until evidence suggests distinct mechanisms for these phenomena.