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If you have a weak point with the triceps
muscles, it is advisable to train the triceps muscle according to the
Priority Principle, working triceps muscles first, when your are fresh.
We found that supersetting triceps
exercises, going right from one to the other, was another way of getting
extra triceps muscles development. We would first do a few sets to pump
up the biceps, which creates a "cushioning" effect, and then really
blast the triceps muscles. After the superset we would continue to flex
and pose the triceps muscle, never giving them any relief.
If triceps are an especially weak point
for you. We recommend changing your program so that you train them by
themselves from time to time, allowing you to concentrate only on the
back of the arms to totally shock and stimulate the triceps muscles. To
overcome specific weak point, do perform the following triceps
exercises:
For mass
Use a heavy
weight in each triceps exercises :
Close grip
barbell presses
weighted dips
dips behind
the back
For mass and upper triceps muscles
cable
pressdowns and one-arm cable pressdowns (regular and reverse grip)
kickbacks
dips
Do all triceps exercises strictly so
that you really flex them totally, concentrating on locking out on each
movement. Use the peak contraction principle, holding the full
contraction for a few moments at the top of each repetition.
For mass and lower triceps muscles
weighted dips
dips behind the back - doing partial
reps in which you go all the way down, but come up only about
three-quarters of the way (and not locking out) to keep the lower area
of the triceps under stress the whole time (the more your arm is bent,
the more your lower triceps takes up the stress)
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