Precontest Tricep training?

Evolution 2006 · 07-21-2006, 11:33 AM

Im looking for some tips to really burn the shit out of my tris....im currently about 8 weeks out and im just looking for something new to shock the muscle....trisets, dropsets, supersets, giant sets, something like that i train them with shoulders....i train them hard but i am running out of ideas....thanks guys

**Admin** · 07-21-2006, 12:47 PM

You can't target a muscle group for fat loss. What you can do is give the appearance of a muscle being leaner by training more in the higher reps (8-12) but this is simply aesthetics only. Fat loss basically occurs from extremities to the core (that how evolution protects vital organs) so if you are lean in the midsection but lacking in the triceps it simply means you need to develop your tri's more in the off season.

What you don't want to do is over train them especially in pre contest mode. If you are training them hard you could be crossing that line. What you want is to achieve a proper stimulus with the proper load but not venture into the area of metabolic fatigue. Best way I have found is train most sets within the 5-8 rep range then throw a high rep range towards the end. Most sets should be 1 rep shy of failure.

Evolution 2006 · 07-21-2006, 02:30 PM

Quote:

Originally Posted by Admin

You can't target a muscle group for fat loss. What you can do is give the appearance of a muscle being leaner by training more in the higher reps (8-12) but this is simply aesthetics only. Fat loss basically occurs from extremities to the core (that how evolution protects vital organs) so if you are lean in the midsection but lacking in the triceps it simply means you need to develop your tri's more in the off season.

What you don't want to do is over train them especially in pre contest mode. If you are training them hard you could be crossing that line. What you want is to achieve a proper stimulus with the proper load but not venture into the area of metabolic fatigue. Best way I have found is train most sets within the 5-8 rep range then throw a high rep range towards the end. Most sets should be 1 rep shy of failure.

Thanks yea im not expecting to make gains while being on restricted calories .... i will like u work them with lower reps....i usually train triceps in the 15-8 rep range...im gonna try training them in the 10-6 rep range, and add in some high rep sets at the end, yea i dont do crazy amounts of sets especially now i will not do more then 10 working sets for triceps

**Admin** · 07-21-2006, 02:39 PM

Quote:

Originally Posted by Evolution 2006

Thanks yea im not expecting to make gains while being on restricted calories .... i will like u work them with lower reps....i usually train triceps in the 15-8 rep range...im gonna try training them in the 10-6 rep range, and add in some high rep sets at the end, yea i dont do crazy amounts of sets especially now i will not do more then 10 working sets for triceps

10 total for the week or 10 in one session?

Evolution 2006 · 07-21-2006, 03:22 PM

Quote:

Originally Posted by Admin

10 total for the week or 10 in one session?

i work triceps once a week and i do ten sets

**Admin** · 07-21-2006, 03:28 PM

Ah, ok. That's fine. You might want to switch up the frequency (5 sets twice per week). I've had people respond better to 1x/week then others 2x/week. Only way you can find out is to try.

Evolution 2006 · 07-21-2006, 04:52 PM

Quote:

Originally Posted by Admin

Ah, ok. That's fine. You might want to switch up the frequency (5 sets twice per week). I've had people respond better to 1x/week then others 2x/week. Only way you can find out is to try.

yea ill give it a try