am i just weak or is it tough to get stronger at tricep rope pushdowns? i do them 2x weekly w/ ez bar skullcrushers as a superset
 |
 CRIME Shirt $21.68 |
|
am i just weak or is it tough to get stronger at tricep rope pushdowns?
am i just weak or is it tough to get stronger at tricep rope pushdowns? i do them 2x weekly w/ ez bar skullcrushers as a superset
|
CRIME Shirt $21.68 |
|
Change it up, do dips or overhead extensions
You're having trouble because you're doing too much for your triceps in such a short time. Agonist supersets are something for more advanced lifters. Separate the two lifts and you'll start putting more weight on them
Wait I've been supersetting pushups on chest and triceps exercises... Is that bad too?
yes moron. this is the attachment you want for your heavy tricep lift. push straight down. french press for long head.
>Wait I've been supersetting pushups on chest and triceps exercises... Is that bad too?
It is bad if you stop doing the first exercise early because you want to have energy left for the other exercise. If that's not the case, it's fine but annoying and useless. If you want to continue beyond failure, do drop sets or myoreps.
I don't know about "bad" but its far from ideal...your using the same muscle group in both exercises, so your just going to gas out and get plummet strength very quickly.
Most supersets involve hitting a different muscle group while letting the other one rest. Example would be biceps > triceps or chest > back or quads > hams etc
I hit triceps at the end of my workout.
Typical upper body day:
Bench
incline dumbell press
barbell rows or pendlay
pullups or lat pull downs
OHP
1x Bicep exercise
1x Triceps exercise (here is where I will throw in some push ups if I have extra energy)
>Bench
>incline dumbell press
>barbell rows or pendlay
>pullups or lat pull downs
>OHP
>1x Bicep exercise
>1x Triceps exercise
This is an insane amount of exercise for one session. Take away one of bench/incline dumbbells - there is considerable overlap between them.
Consider splitting up your upper body into chest/triceps and back/bicep day.
Remove OHP for now unless you really love it
Not insane at all yesterday I did my usual A routine:
>bench press
>deadlift
>incline dumbbell press
>cable crossovers
>pec deck
>hyperextensions
Should specify:
>bench press 3x8
>deadlift 1x5
>incline dumbbell press 3x12-15
>cable crossovers 3x12-15
>pec deck 3x12-15
>hyperextensions 3x15
doing two triceps movements in a superset is stupid.
rope attachment is massively overrated
You gotta do way more man. Minimum 20 hard sets a week.
More sets in general or just add more tricep exercises?
You're going to ignore everyone saying your superset is a poor idea, aren't you?
Is it necesserily bad? I think some lifters superset the same musclegroup as a burnout on the end of their workout
more akin to drop set anon. second exercise is less loaded than first like
1ex 80%max
2ex 60%max
3ex 40%max
Whichever you prefer, it really doesn’t matter. There’s been months where instead of doing 5 different exercises with 4 sets each, j just spam tricep push downs 20 sets in a row. Just get your 20 sets in however you want that day. But make sure they’re hard sets, you need to go to failure or very very near it, even on the first set.
your not gonna get stronger on tricep pushdowns if your superset is a tricep extension...try something simple like warming up then working up to a heavy hard weight for like 6 reps, then go back down some and do more in the 10-15 rep range. sometimes simply exposing yourself to heavier weight can go a long way, especially in early phases of lifting
just progressively overload
no supersets
>supersets triceps with triceps
>rope attachment
pointless, your triceps are stronger than your wrists
use one of the metal triangles, makes it a lot easier to straighten your arms completely. The peak contraction should feel similar to doing dips
supersets on the same muscle are moronic, stop it.
superset tris and bis instead and just do more sets
>supersetting the same muscles
If you want to increase lift don’t superset with another tricep exercise.
I do tricep pushdowns and overhead cable tricep extensions. Used to superset but now I do incline dumbbell curls in between and give a minute or so between lifts.
this is for everyone who is doing cable (single arm or bar) pushdowns but start doing them after taking a few step backs first. never stand too close to the pulley there’s barely any resistance when you get to the bottom of the rep. u can even do dropsets by simply taking steps closer again. yes it looks moronic doing this but my triceps blew up and the contraction is insane, i promise you’ll feel it way better this way.
I do them a couple steps back at least but I’ll try what you described.
Do the opposite of what that anon said. Step close to the pulley, at the start of the movement your arms should be completely folded, this is the most hypertrophic position for your triceps. As you push down, push your elbows back, they'll eventually point out from behind you. Go down to about 90 degrees, then slowly return to a folded position. The 90 degrees isn't magical; it's just that the less folded your arms are, the less hypertrophy you get for your work, so you can safely skip the most extended part of your rep.
I’ve tried both and definitely prefer standing back, the contraction is indeed unrivaled, I remember having DOMS for 3 days after doing it lol. Not saying that’s the only indicator of a good work out btw.
>prefer standing back
It doesn't matter what you prefer when there is science saying you're wrong.
>the contraction is indeed unrivaled
The contraction is overrated for muscle growth.
What is the science
muscles grow most when you're working with them stretched. Look up lengthened partials
video btw https://youtu.be/ay59lXp1N_Y
My bad I wouldn’t have engaged if I had known you were a heckin science based lifter
I like doing these but intentionally standing back and starting the pull from above my head like I'm chopping wood. Turns it into a compound exercise using the rear shoulders, traps, then upper chest, and the last half of the movement triceps. Sort of becomes a momentum exercise like a clean so prob not the best for muscle building but great for training upper body power generation.
>>PJR Pullovers
and Press
>>JM Press
do some work on those
I got a punching bag anchor and use 2 belts for an at home triceps push down machine, you can do rows, facepulls, etc on it you just need a step ladder or something to increase weight.
Also your core and shoulder posture is probably fricked up.
In the past year I progressed with doing these 3 sets for ~7-8 at 65lbs to doing 3 sets ~10 at 90 lbs. The trick is to do them to failure and constantly try to push that failure point upwards, and ease the weight up 5 lbs at a time on your first set of a given lifting day. I also worked in dips and skull crushers on the basis of like 3 weeks on tricep rope, 2 weeks off and on dips or skull crushers, then 3 weeks on again.