@@yallaskate essentially, if you're trying to grow a muscle (in this case we will stick with triceps) you're going to be hitting your triceps more often for 8 weeks. You should be training the triceps 2-3 times a week for 6-8 weeks. It's not a viable long term work out plan because after about 2 months you're going to burn the muscle out too much for it to properly recover. So for that 2 months you're intentionally over training it in a manner that you couldn't do for more than 6-8 weeks
Or ya know the old school Mike Menzter method of developing growth...this has been utilized for decades by many people including MM and of course Dorian Yates
Dr.Mike, thank you for all of the advice you share. Over the last year I have been using your lifting cues and I have been so humbled. The weights I now use are significantly less than I had been using. The stretch of the muscle has increased and pausing at the point of maximum stretch has been a game changer. I'm 53 years young and making gains thanks to you!
Always a pleasure listening Dr. Mike for 45 minutes, but I don't need triceps specialization program, I do two sets of 1RIR skullcrushers and can't extend my arm for next three days from soreness. Truly the hamstrings of the upper body.
When I was younger after a 6-12 month layoff I hit triceps super hard the first day my stamina was really back. 2 weeks later I thought maybe I had permanently damaged the tendons in my elbow and my triceps. Not sure what it is about triceps but I can train them all day and easily take things too far lol.
@@rapzid3536Eugene Teo says the triceps have to have a certain alignment with the scapulae in order to relieve the elbow tension, perhaps by rotating the shoulder and upper arm.
Triceps are “the quads of the upper body”. This is why dips are often referred to as “squats for the upper body”. Another good clue about the similarity of the flexors/extensors of the upper and lower extremities is that the hamstrings are called the biceps femoris (“femur biceps”).
Your lucky man, I have a hard time getting my triceps sore from skullcrushers. I will go to failure and do eccentric only for awhile passed failure and still not get my triceps very sore.
Got the most growth in my triceps through heavy close grip bench, and slow and controlled dips. Also weighted those dips too. Love both your insight and comedy Dr. Mike 💪😎🏋️
It's funny. I don't even look at the titles of the videos. I see that RP posted one and just click on it and find out what it's about as it goes. That's a real high bar for content. No pressure.
I'm new to consistent exercise. While I do the majority of my exercise in classes with a broad focus on strength, flexibility and stamina, incorporating some of Dr. Mike's insights into supplemental stuff I do on my own has allowed me to add more focus on hypertrophy and makes me feel like I'm maximizing my "noob gains" while broadly getting into shape. While I'm probably still a complete idiot, I'm confident this channel has helped a ton in making me less of an idiot 😂
This video came out right when I was trying to use the RP Hypertrophy App to make a tricep specialization mesocycle or 2 so I thank you Dr Mike for being the absolute GOAT
Myan .. glad to see someone like yourself who speaks the truth and keeps it simple.. Stumbled across your channel a couple months back have been very impressed by you. The no nonsense apparently and down to earth advice . Decided to try one of the shoulder routines you designed i ts killer first time I have ever felt middle delts will be downloading the app thanks for all you are doing in the fitness community
Absolutely agree. Heavy to light works miracles. When I did bodybuilding, I realised this was the better way around. My sets were far more productive. Great content as always.
Hi Mike, please consider doing a video about Mike Mentzer's heavy duty training. I think there are a lot of people who would love to hear your opinion on it.
My shoulders are what I really need to work on. I started out with very small boney shoulders and went through a few things that prevented me from being able to work my shoulders. It's been slow recovery but gradually I've been regaining strength and actually putting on size for the first time in my life.
For shoulders; hold a water bottle in each hand and raise to about 90° to the sides and until you’re tired. Lean forward about 45° and raise bottles to about 90°. This is very low resistance but you get a great pump. Hope this helps.
Was just discussing this concept today about upper chest. If you’re already running the upper limits of volume in total horizontal pressing the answer probably isn’t just adding more incline. Probably throttle back flat pressing to maintenance-ish and and replace it with incline.
True. Incline is king. In a hypertrophy focused program I never include any flat pressing movements for the chest. I think that lower chest actually subtracts from the aesthetics of my physique 🙃
Dude I'm at the point now where I'm obsessed with this. I don't care about the gains or how long it takes to see gains. I'm just excited and ready to work out everyday. Even when I'm not feeling it it's so easy to just make myself do it now. I'm at the point where I don't Like rest days. Don't get me wrong I take my rest days but I can't stand it lol. No matter where I'm at or what I'm doing I just want to be in the gym or around people that want to be in the gym.
I enjoy this format; a little more technical, drawn out, and discussed vs just pure app pushing (I get it) or mostly funny stuff, which I love, but I'm mostly here for this
Occlusion training works really well for my triceps. Also have a dip machine with pins and I like it better than body weight dips because I can more easily progress on the weight.
The analagy for military assulet vs defence still stands, but I think the 3 to 1 you where thinking of is that doctran is that the assaulting force should consist of a force at a size ratio of 3 to 1 over the defending force. not the other way around. But your analogy still stands as the assaulting force still has to work harder hence the recommended size advantage.
I have squiggly arms. So I decided to do hit arms 3x a week while doing full body on MWF. 4 weeks in now, and I'm already noticing an improvement. My bench and OH press are improving as well.
I’m the same way. When a client tells me a goal I tell them I have no idea what they’re talking about then I make them do some cardio kettlebell circuits cuz I’m the boss.
Difference in the WWII example… your muscles expand into infinity… there are no Germans with tiger tanks stopping you… it’s yourself, your training effort, your diet and sleep habits.
Always had big triceps compared to everything else. I think most of my size came from high rep pushups I used to do on runs. The only direct tricep exercise i do now is lying overhead extensions, and then i burn out with close grip with the ez bar. I took your advice awhile ago and put biceps and triceps towards the front of my push and pull workouts. Worked for my biceps, but i haven't been going hard on triceps in awhile.
Actually there is a study comparing triceps size gains starting the workout with an isolation triceps exercise vs starting with bench press (same volume, same exercices, just different order), the result was nearly the same for triceps, but the group starting with the ISO triceps exercise gains in chest size was worse.
But was it conducted with only extremely advanced trainees? Of course it won’t help beginners or early-intermediates because they can max out stimulus to chest and triceps very easily and can also easily recover the whole body. No reason to try harder on triceps for them and thus of course no reason to weaken them before benching. But it’s a different world with advanced trainees who are also proven to not recover optimally from maxing out the whole body, hence specialization. I would never doubt a properly designed meta analysis of scientific studies, but a single study that also includes untrained, average doofuses is not a usable source at all. You need at least two years of perfectly optimized training just to stop being a beginner. Can you really extrapolate the data to people who have been at it for at least a decade?
@@muscularclassrepresentativ5663 I don’t remember the level os the trainees. But what you are saying doesn’t make sense at all. Your muscles recognize stimulus, and thats what the study shows. You really think during a bench press your chest will reach failure before your triceps? Like your back fails in a chin up before your biceps? Hell no. So what’s the point to start with an iso triceps? By that you are assuming that volume has no role at all in muscle growth. Like if you can do triceps extensions with 200lbs for 12 reps (0 rir) everything you do after that is worthless, cause you won’t be able to repeat that performance after that set. Again, your muscle recognizes stimulus, doesn’t matter if it comes from a iso or a compound, but the compound will stimulate other muscles as well. Just think about it, the whole point of a specialization training is the volume increase. Why you think you increase volume? You could just decrease all other muscles volume and maintain your triceps workout volume. Will you bring your triceps up? Probably not. Cause your triceps is underdeveloped not cause you are “sharing” your nitrogen with other muscles. It’s underdeveloped cause you need more stimulus, more volume. You may decrease other muscle groups volume so you have more energy and time to stimulate triceps, just that. It’s not like the rest of your body is stealing your nutrients Oh about the study, they had groups: Bench press + iso Iso + bench press Bench press only Iso only Triceps gains were the same in first 2 groups and worse in the last two
Hey Dr. Mike. I wonder if you could do a video on building a program for beginner/early-intermediate lifters in their 40's? I've been training hard for over a year now (have trained throughout my life, but never as consistently for as long), and following your advice studiously in terms of mesos, excercise selection, technique, etc. I have been seeing incredible results, but I feel like I'm seeing a lot of joint issues and nagging injuries along the way. Wonder if there are some structural changes to your typical hypertrophy programs that one should be thinking about as an older lifter? I'm sure part of that is just being old and sh*tty, but wonder if there might be some changes to programming that you could recommend. Thought it might make for a good video idea, and help me out along the way haha. Thanks for all the great (and hilariously entertaining) content. Cheers.
This resonates with me so well. I'm 39 this year and I've tried pretty much every joint supplement available to continue training as hard as I do. I feel like if I trained seriously in my teens or 20's I'd be able to take it a lot easier now 😅
Maybe I dreamed it but I swear he covered this topic already Edit: yeah he did, google is ur friend ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-r8zcF6Ut7lo.html
@muscularclassrepresentativ5663 thanks, I've seen this video. Not exactly what I had in mind. This is more of an overview of the general expectations for all relevant age groups. Not a specific video on developing a program for 40+. But appreciate the effort. Cheers.
@@hardcaliber19 there isnt really a specific over 40s workout it's just bout modifying injury risk such as: do an extensive warmup, use lower weight higher reps, at very least 12 reps per set imo, deload appropriately, stretch a lot, maybe try algae oil, maybe even just take more days off to rest completely.
Hello Dr. Mike I would like to ask you for advice regarding optical imbalance in the triceps. To describe it briefly, left triceps are visually about 20% less voluminous. There were no injuries or anything similar that could explain a visual difference. How would you go about doing this in terms of sets/reps/intensity techniques It would be cool if you could help me with that. Best regards Chris from Germany👍😎
As an aspiring tank commandant my biggest takeaway from this is how to make it to Berlin without running out of fuel and options. And in the downtime I'll get bigger triceps.
Dr Mike. Love watching your program and I hope you can help me out. I'm 74 and my T is probably rock bottom. I exercise on a regular basis but my energy level needs some help. I've had people tell me I need to eat more meat. That's not going to happen because I'm one of those Vegan people you hate. You see all kinds of ads for supplements but it's difficult to to know what's good and what's not. Do you have any suggestions?
You *could* use supplements that are unproven to work, or you could eat meat, or go on TRT. This is the most reliable advice, assuming you don't have bad sleep to the point of impacting your hormones and energy. If you are 100% sure of your diet because of religious or ethical reasons, I don't see a reason to not go straight to TRT.
I never knew what downsets were but I I've been doing them instinctively for a long time. I wasn't doing them exactly like Mike said so I will adjust. In fact I'm going to go through a phase of higher reps on everything.
Can you formulate this into the RP Hypertrophy app too? I’d love to have a preset mesocycle with a specific specialization rather than just “arms & shoulders”
great video bro - there should be a space before the hyphen, but good alliteration on the SSS. The slides are fantastic. No one else does it. It's much easier to follow along and learn.
I'm pleased to say that triceps are a muscle group I have good genetics for. Particularly the long head, so when stick my arm straight out to the side there's this cool muscle hang effect. I also have a fairly freaky horse shoe going on. The "horse shoe" for me was mainly developed through pressing movements. An added benefit of going hard on the incline bench is that with a moderate to narrow grip its a tremendous triceps builder. For the long head sweep, the overhead cable extension has been money. In my view, rep for rep, the classic dumbell french press is a better lift, but can really beat up the elbows over time. And for just overall size, can't forget good old dips. I never actually feel these in my triceps, but everytime I prioritise adding kilos to my weighted dip my triceps get bigger overall. Recently I've been enjoying smith machine JM press but its too early to know how good a builder they'll be for me
