mihou
Rang: Administrateur
Nombre de messages : 8092
Localisation : Washington D.C.
Date d'inscription : 28/05/2005
 | | Massive Iron For Massive Triceps | |
Massive
Iron For Massive Triceps
by Chad Waterbury
Here's
what you should know regarding the triceps: they require massive
loading for maximum hypertrophy.
EMG
analysis has shown that near maximal loads are required before
all three heads of the triceps are effectively recruited. If you're
seeking hypertrophy, choose an exercise that allows for the greatest
load throughout a full ROM. Two of the best choices are dips and
close-grip bench presses.
Another
good exercise for triceps mass is the close-grip bench press lockout.
This exercise is performed by setting the pins in a power rack
at a level six to eight inches lower than your lockout. Load every
damn plate in the gym on the bar, keep your elbows as close to
your torso as possible, and lift the bar. However, you must rest
the barbell on the pins with every rep (this requires you to restart
the lift, thus building starting strength).
Perform
eight sets of three reps (8 x 3) for this exercise with your five
rep max twice each week. (In other words, you'll be going very
heavy, but not training to failure.)
Big
iron for big triceps. Works every time! | |
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