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 Tricep, how to build?

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alien9
post Jul 18 2013, 11:32 PM

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From: Jelatek / Wangsa Maju


QUOTE(XyzionzX @ Jul 18 2013, 11:20 PM)
dont get the bold one, my tricep workout is this diping 10 times > tricep push down 200lbs 5 times > tricep push up (using dumbell hold at hand in backwards position pushing it up, i have no idea what its called) 15kgs 15times = 1 set 3set 90s rest in between sets, 30 sec rest in between workouts, is it okay?
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Obviously your triceps training are wrong if you say that you have small triceps. Logic no?
alien9
post Jul 19 2013, 12:29 AM

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From: Jelatek / Wangsa Maju


If you want mass, then you need to train for 8-12 reps range. I don't say that 200lbs triceps pushdown isn't building muscle mass for you but what's the purpose of going 5 reps on triceps push down? It's not compound like squat or deadlifts.

Go lower weight with the pushdown and up the reps. 3x8-12 should be good. Then, do some skullcrusher / french press albeit some people will find this hard on the shoulder. Triceps kickback is a good exercises. If you want and able to go heavy, do weighted dips (normal dips, not chest dips) and make sure it reps range are high.
alien9
post Jul 19 2013, 07:08 PM

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From: Jelatek / Wangsa Maju


QUOTE(XyzionzX @ Jul 19 2013, 04:30 PM)
i din use momentum, i use strength to push, squeeze all energy, waste all energy until it sore
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Let's see the ratio here. You can do triceps pushdown for 200lbsx5 and triceps dumbbell extension for 35lbsx15. You can see the huge weight margin here yet you train the same muscle. Shoulder might come in play when doing TDE. If you are doing triceps pushdown using bad form where you engage your triceps, shoulder, chest (and ultimately turning it into a press movement) or very short ROM, you won't be isolating your triceps hence the 200lbsx5 pushdown compared to 35lbsx15 TCE.

So, by that logic, I suspect you've done your triceps pushdown with incorrect form and didn't isolate your triceps during that exercise.

 

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