Sohail - The reason why I suggested you do the Tri first is exactly that! When you do a heavy chest routine, you've fatigued your triceps before you actually start hitting them and that's why they aren't growing as much.
If you're looking for size, keep the reps in a 6-8 rep range and, after a warmup set, do the heaviest set first. get 6-8 reps from the first set. then lower the weight a bit, get around 8 reps. then, without dropping the weight, do the 3rd set with the same wt. used for the 2nd set and try to get 6 reps. This should certainly shock ur triceps into growing.
As I rule, I don't do more than 10 reps for any set.
Another thing you could try is a strip set. This should be used only to shock muscles and works really well for both biceps and triceps. Once a month is good enough or you'll end up seriously overtraining.
Do this when your triceps are well rested and you're not planning on hitting any other body part.
Go to the tricep pushdown machine (the cable kind), with a stack of plates . After a warmup set of about 8-10 reps at say 60% of 1 rep max, load the heaviest weight that you can push.
Don't count reps, just push to failure, maintaining good form. As soon as you reach failure, have a partner reduce the weight by 10lbs. again push to failure. Do this until you run out of plates. Trust me, if you do this without cheating and resting, you'll feel a burn like you've never imagined possible, and you'll work every damn strand of muscle fibre. The worst set will be the last one when you're pushing down something like 5 or 10Lbs!
The keywords here are NO REST and going to failure on every set!
Try it.
When my instructor made me do this for the very first time, he asked me to close my eyes and just push. at the fag end of the strip set, I was wheezing and grunting and cursing the old man for loading the damn machine to the max. When i was told to open my eyes I see this HUGE grin on the old man's face; i was pushing 5lbs and believe me, it felt like 150!
Last edited by vikram18 : 21st December 2008 at 00:14.
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