Triceps Bible

Triceps Bible



By
Ugin Rapoport


Disclaimer

The author of this book has made every reasonable effort to ensure that the content is completely accurate and up-to-date as of December 2010. The information in this book is not designed to treat any medical condition whatsoever, and should be used at the reader's own risk. The author of this book assumes absolutely no liability for any damages resulting from the direct or indirect use of this text. The training program in this book is intense and should only be attempted by individuals who are in good physical condition and have been cleared by their physician to participate in high-intensity weight training.


Introduction

The Triceps Bible is the second text in the Fitness Bibles series. As with all the Fitness Bibles texts, this book will first explore characteristics unique to the triceps brachii muscle, and then explain how to most effectively design a resistance training program to optimize muscle hypertrophy.

Note: Before you dive into the text, please keep in mind that the concepts in all the Fitness Bibles are geared towards achieving maximum muscle hypertrophy. Although it is likely that you will notice improvements in muscle strength as well, they will probably be minor compared to the hypertrophy gains. This is because the resistance training program that focuses on muscle strength is entirely different from that of muscle hypertrophy.


Structure and Function of the Triceps Muscle

The Triceps Muscle is responsible for extension of the elbow, and is the antagonist to the biceps muscle. It is composed of three heads: long, lateral, and medial. The largest head of the triceps muscle is the long head. In addition to extending the elbow, the long head of the triceps functions to assist in shoulder adduction and extension. The long head is most active when the shoulder is in a flexed position, in front of the midline of the body. Conversely, when the shoulder is in an extended position, behind the midline of the body, the long head's ability to produce force is diminished and the lateral head becomes more active. The medial head is a deeper part of the triceps, located closest to the elbow joint. The positioning of the shoulder does not impact its involvement in extending the elbow. However, its proximal location to the elbow joint means that the medial head becomes increasingly active as the movement approaches 180 degrees elbow extension.

Muscle fibers of the triceps muscle are arranged in a bipennate orientation. These types of muscles are designed for producing forceful movements. As a whole, the triceps muscle is comprised of approximately 75% fast twitch muscle fibers, with the lateral head having the highest ratio of fast twitch to slow twitch fibers. The fast twitch muscle fibers are very powerful, but are fast to exhaust.


Program Design

This section will explain how to most effectively manipulate the different training variables to promote maximum hypertrophy of the triceps muscle.
The training variables consist of:

• The specific exercises to be performed during a particular workout.
• The method of resistance used to perform the exercises.
• The sequence in which the exercises are performed.
• The number of exercises performed per workout.
• The number of sets performed per exercise.
• The number of repetitions performed per set.
• The time taken to complete a repetition (tempo).
• The intensity at which the exercises are performed.
• The rest period between sets.
• Recovery time between training sessions.


Exercise Selection

As with the Biceps Bible, the exercises in this book are specifically selected for the following reasons. First, each exercise must isolate the target muscle and impose minimal stabilization demands on the neuromuscular system. This is to ensure that the neuromuscular system does not divert valuable energy to functions outside the goal of muscle hypertrophy. Another factor that was considered in determining the exercises to include in this text is the injury risk factor. If the exercise places undue stress on the musculoskeletal system, the benefits are not worth the long-term consequences. Finally, the exercises in this text are practical. They can easily be set up and performed with equipment available at most, if not all, workout facilities.

For the best results, it is critical that you select exercises that target the different parts of the triceps muscle during each training session. Each exercise in this book includes a description as to which part of the triceps muscle will be targeted during the movement. Also, be sure to incorporate at least two different modes of resistance in each workout.


Method of Resistance

Three different modes of resistance have been chosen as the most effective for training the triceps muscle: Free weights, bodyweight, and the cable machine. All of these methods of resistance allow for unrestricted movement paths to fit individuals with all types of body structures. They also enable varying the exercises to target different parts of the muscle.


Sequence of Exercises

When determining the sequence in which to perform the different exercises during a training session, the most important consideration is that the exercise order needs to be altered frequently to prevent the neuromuscular system from becoming too accustomed to the same routine. This will definitely limit muscle growth. In changing the exercise order, there are several principles to keep in mind: Change the method of resistance used during the beginning, middle, and end of different workouts. Also, unless there is a need for a certain part of the triceps to be emphasized to a greater extent, do not continually target the same portion of the muscle for the first exercise of the workout. In other words, do not start every workout session with an exercise that emphasizes one particular head of the triceps.


Number of Exercises per Workout

For optimal development of the triceps muscle, four different exercises need to be performed during one training session. The exception to that is if you are going to train either the chest or shoulder muscles on the same day you train the triceps muscle. Since the triceps muscle is a secondary mover during many of the exercises for these muscle groups, especially the long head, three additional isolation exercises for the triceps will be sufficient on these days.


Sets/Repetitions/Tempo/Intensity

As described in The Structure and Function of the Triceps Muscle section, the triceps is a very powerful muscle, but fatigues quickly. Thus, for optimum development, the triceps will need to be trained at high intensity. The muscle will need to be held under tension for 25-35 seconds for each set. This is calculated by multiplying the time it takes to complete one repetition by the total number repetition in the set. The time it takes to complete one repetition is defined as the tempo. The tempo should not be less than 2 seconds or more than 4 seconds. The reason for this is that performing a repetition with a tempo of more than 4 seconds will exhaust the small stabilizer muscles and make it difficult to maintain form during the movement. At the same time, performing a repetition with a tempo of less than 2 seconds will likely result in you losing control of the weight leading to compensation or injury.

Given the information above, to determine the number of repetitions to perform for a particular set simply make sure that the tempo multiplied by the number of repetitions falls between 25-35 seconds. This means that you should not perform fewer than 7 repetitions, since any less will result in a time under tension of less than 25 seconds. Also, do not perform more than 13 repetitions. Even though you can hit the target time under tension if using a 2 second tempo, performing more than 13 repetitions will not reach the necessary intensity level to illicit the hormonal response required for muscle growth. Instead, you will be training more for muscle endurance.

You need to perform between 2-4 sets per exercise, depending on your current fitness level. This means the total sets per training session will vary from 6 (3 exercises X 2 sets per exercise) to 16 (4 exercises X 4 sets per exercise). These sets do not include the warm-up set, which should be the first set of each exercise performed at approximately 60% intensity level. For example, let's say you are going to be performing sets of 10 repetitions with a 3 second tempo using the 60 pound barbell for the lying triceps extension, in which you experience muscle failure at the 10th repetition. In this case, the appropriate weight for the warm-up set is the 45-50 pound barbell (60 lbs x 60% = 48 lbs). Thus, you will perform 10 repetitions with a 3 second tempo using either the 45 or 50 pound weight. After the warm-up set, all subsequent sets for the exercise must be taken to muscle failure.


Rest Period Between Sets

For each set taken to muscle failure, there should be a 60-120 second recovery time before the next set, regardless of how many sets will be performed per exercise. Also, a 60 second rest period should be taken after each warm-up set. Individuals with a higher fitness level should use less recovery time than beginners. Once all the sets for a given exercise are completed, rest 3 minutes before beginning the warm-up set for the next exercise.

After reaching muscle failure, it is unlikely that you will be able to complete the subsequent set with the same time under tension following the recommended rest interval. Therefore, plan to decrease the weight as you progress through the latter sets of an exercise. Another approach you can use is to complete the first set of an exercise with a time under tension close to 35 seconds. This should allow you to use the same weight, but decrease the number of repetitions and/or tempo and still hold the muscle under tension for at least 25 seconds.


Recovery Time Between Workouts

When training for muscle hypertrophy, it is important to find a happy medium between overtraining the muscle and experiencing atrophy from disuse. Adequate recovery for the triceps muscle is 3-4 days. Beginners need more time to recover, and should take 4 days off for the first 4 weeks of the training program. All individuals should take one full week off from stressing a muscle after 12 consecutive weeks of training.


The Exercises


Form

As explained earlier, training for muscle hypertrophy requires isolation of the target muscle. To properly isolate a muscle it is critical that other muscles do not assist with the movement. When muscles other than the target muscle(s) become involved in the movement, the effectiveness of an exercise for developing muscle hypertrophy is considerably diminished. This is known as compensation, and the likelihood of it occurring increases as the isolated muscle(s) fatigues towards the latter part of the set.

Two effective approaches can be used if the target muscle begins to fail before the intended number of repetitions is reached. The first approach entails reducing the weight by approximately 20-30% as soon as the muscle starts to fail and completing the remaining repetitions with the decreased weight (drop set). An alternative tactic is to limit the movement to only what is possible without compensation once muscle failure occurs, and the full range of motion can no longer be completed with proper form.


Bilateral and Unilateral Movements

With some of the exercises in this book, you have the option to either move both arms simultaneously (bilateral movement), or you can move each arm individually (unilateral movement). As each method has its advantages, it is a good idea to incorporate both bilateral and unilateral movements into your training program. Specifically, if you notice that one arm is stronger than the other during the bilateral movement, you should switch to the unilateral movements until both arms are capable of producing an equal amount of force.


Free Weight Exercises


LYING BARBELL TRICEPS EXTENSION

This exercise can be performed using a standard barbell or an EZ bar. The motion consists of lowering the bar slightly behind the head, ensuring that the wrists remain in neutral position throughout the movement. The bar is then raised straight up until the elbows are straight. It is very important that the shoulders do not move during any part of the lift. The long head is emphasized in this exercise, since it is performed with the shoulders in the flexed position.

Variations
The exercise can be effectively performed using a decline bench.

Exercise Tips

• The outward swinging of the elbows is a definite sign of compensation and should be avoided as much as possible.
• Never hyperextend the wrists, as that will significantly stress the connective tissue of the elbow joint.
• Concentrate to make sure the bar moves straight up and does not pass the forehead.
• If this exercise is performed with heavier weight, it is a good idea to have a spotter assist with positioning the bar in starting position and racking it after completion of the set.


LYING DUMBBELL TRICEPS EXTENSION

The dumbbell triceps extension is performed very similar to the barbell triceps extension, except that the dumbbells should be lowered beside the head near the ears. The dumbbells need to be in a hammer grip, so that the palms are facing each other. Again, make sure that the weight moves straight up. Concentrate to avoid moving the shoulders and swinging the elbows outward. Remember to always keep the wrists in neutral position throughout the movement.

Variations

Using the dumbbells means that this exercise can be performed either bilaterally or unilaterally (See Bilateral and Unilateral Movements above). Using a decline bench is an effective variation of the exercise as well.

Exercise Tip

• When using heavier weight, it may be easier to control the weight by placing the two dumbbells together and lowering them slightly behind the head, just like the barbell triceps extension.

DUMBBELL TRICEPS KICKBACKS

The starting position for this exercise is to position the feet shoulder width with a slight bend in the knees for stabilization. The torso should be flexed 90 degrees, so that the chest is parallel with the floor. The elbows should be tightly pressed to the sides of the body with the shoulder blades pulled back. This places the shoulders in the extended positioning, meaning that the lateral head becomes more active in the movement.

Variations

This is another exercise that can be performed bilaterally, as well as unilaterally. It can also be done sitting down on a bench. If performing this exercise unilaterally in the standing position, place the inactive arm on a sturdy object, such as a flat bench, to help stabilize the torso.

Exercise Tips

• The elbows swinging outward away from the body is a sure sign of compensation. Definitely focus to avoid this from happening.
• Concentrate to make sure that the shoulders do not move at any point during the exercise.
• Performing the exercise next to a mirror will help in checking posture to ensure that you are not leaning towards one side.


Bodyweight Exercises


BAR DIPS

When performed correctly, this is a very effective exercise for developing the lateral head of the triceps because the shoulders are in an extended position. It is very important to maintain an upright posture and not lean forward during the entire movement to avoid compensation from the chest muscles. The arms should never be bent more than 90 degrees when the body is lowered, as that will place considerable stress on the rotator cuff muscles and surrounding connective tissue. During the lowering portion of the movement, the elbows should move directly behind the body and never swing outward.

Variations

Individuals lacking the muscle strength to perform this exercise with bodyweight should utilize the dip assist machine. The dip assist machine allows you to reduce load from your bodyweight using a cable and pulley system. With the exception of bending the knees and placing them on the knee pad, all other postural considerations remain the same. On the other hand, those people who need more resistance than pure bodyweight can increase the load by holding a dumbbell with their feet, using a dip belt, or wearing a weight vest.

Exercise Tips

• Unless performing the assisted dip, maintain a straight line between the shoulders and heels to most effectively align the triceps muscle against the force of resistance (gravity).
• When using the feet to hold a dumbbell, hold it vertically so that the top head of the dumbbell rests right on top of the feet.
• The bars on some of the dip assist machines can be rotated inward or outward. Definitely rotate the bars inward on these types of machines.
Cable Machine Exercises

TRICEPS PUSHDOWN

This exercise can be performed using many cable attachments. For the two-arm pushdown, the triceps rope, the T-Bar, the V-shaped press down bar, and the curl bar can be used. The nylon or steel handle can be used for the one-arm pushdown. For the two-arm pushdown, the triceps rope is better suited for complete extension of the elbows when the exercise is performed with the shoulders in the extended position. This is because the rope can be spread as the arms approach the thighs. Full extension of the elbows is important for engaging the medial head. The torso leaning forward to assist in the pushdown is a sign of compensation and should always be avoided.

Variations

You can perform this exercise with the shoulders in either the flexed or extended position. As previously mentioned, when the shoulder is in flexion, the long head will be emphasized. If the exercise is done with the extended shoulder position, make sure that the shoulder blades are pulled back as much as possible and the elbow(s) remains pressed against the side of the body during the entire movement.

Exercise Tips

• Stand approximately one foot back from the pulley with the feet shoulder width apart and the knees slightly bent to help stabilization.
• Try the staggered stance when performing the exercise with the shoulders in the flexed position to improve stabilization.
• Do not swing the elbow(s) outward regardless of which shoulder position you use to perform the exercise.
• Stop the movement short of the point where the weight stack hits the unused plates on the pulley when bringing the forearm(s) up to starting position for the next repetition.
• When performing the one-arm pushdown, removing the handle and grasping the end of the cable may improve grip.
• Use a Dual Cable Cross machine to perform the one-arm pushdown bilaterally.


LYING CABLE TRICEPS EXTENSION

To set up this exercise, position a flat bench approximately 18 inches directly in front of the cable machine. The cable should be positioned as low as possible on the pulley. This exercise can be performed with any cable attachment. The movement should start at the top of the forehead and progress towards the thighs. When the movement is complete, there should be approximately a 60 degree angle between the forearms and the flat bench. Like the free weight version, this exercise will be performed with the shoulders in the flexed position, so it will emphasize the long head of the triceps. Regardless of the attachment used, make sure to not hyperextend the wrists or swing the elbows out throughout the entire motion.

Variations

By attaching a handle to the end of the pulley, this exercise can be effectively performed unilaterally.

Exercise Tips

• Do not move the shoulders during any part of the movement.
• Either scoot forward or move the bench further away from the pulley if no tension is felt once the arms are in starting position.
• Do not let the weight hit the unused plates on the pulley when bringing the arms back to the forehead.


CABLE TRICEPS KICKSBACKS

The cable triceps kickbacks are performed with the shoulder in the extended position, thus targeting the lateral head. The cable should be positioned as low as possible on the pulley. The cable attachment to use is either the nylon or steel handle. Once the handle is gripped, step back from the pulley until tension is felt. The shoulder blades need to be pulled back as much as possible and the elbow should be tightly pressed against the side of the body. The handle can be held with either an underhand or overhand grip. Like the dumbbell triceps kickbacks, the torso should be flexed 90 degrees, so that the chest is parallel with the floor.

Variations

This exercise can be performed bilaterally using a Dual Cable Cross machine. When using this equipment, stand in the middle of the two pulleys. Grab the handle on each side of the pulley and bring the elbows to the sides of the body. Again, step back to the point where tension is felt on each side of the cable.

Exercise Tips

• Stop the movement short of the point where the weight stack hits the unused plates on the pulley when bringing the forearms back to starting position.
• Full extension of the elbow without hyperextension of the wrist may become difficult when using heavier weight. In this case, try removing the handle and gripping the end of the cable.


Conclusion

Coupled with the Biceps Bible, you now have a complete program for achieving superior gains in muscle hypertrophy for all major muscles of the arms. Look ahead to the next text in the Fitness Bibles series, the Shoulders Bible.


Take pleasure in your results,



Ugin Rapoport