Big Gene on triceps strength

[kite]

Tweetfirst off, skull crushers and pushdowns are bodybuilding movements. sure they might build huge looking tri's but they don't do **** to build strength!!!.

i do close grips and board presses with the same grip. i do waves alternating bands,chains and free weights.

to optimally stimulate the tricep muscles. your grip should be in the manner that your forearms should be perpendicular to the bar. most people grab the bar so close "ala" bodybuilding fashion. where their forearms are at a 45 degree angle. and all the pressure in on the wrists and forearms. and usually people start complaining of wrist and forearm pain.

the term "close grip" is relative. as long as its inside your normal grip for the bench. for ex; i take the maximum allowable grip. index finger on the power rings. my "close grip" is a thumb width off the smooth part ot the bar on each side.

...sets and reps depend on how you set up your training cycle. i usually recommend doing waves no longer than 4 weeks . that would be 3 weeks with a de-load.

ex;
workout 1. work set of 5-7 reps
workout2. 3-5 reps
workout3. 2-3 reps
workout4/de-load 1-2 reps

once you know what your workset will be, warmup to that weight. REMEMBER!!!!!! warmup is just as its called. WARMUP. don't kill yourself , too many guys do too many sets/reps prior to their workset and wonder why they're spent for the "money"set.

this is just an example, to be successful, you must plan things out. and be flexible enough if you hit a bump in the road and YOU MOST DEFINATELY WILL!!
i 've known guys who totally abandon their training after a bad workout, i even saw one who quit after 1 bad rep. NO I'M NOT KIDDING!!!!!

...my waves usually are done with bands or chains,or some sort of variation. my de-load is done with straight free weight. i have 3 de-loads in a typical training period. so i try to better in de-load #2what my #'s in de-load #1 and the same with bettering my #'s in #3 than what i did in #2.

i usually wear a really ratty loose single ply shirt just to protect myself. allowing me a smooth transition to the next wave.

...i usually do tri work on wednesday's which gives me 2 full days to recover from my bench day which is on sunday's

bench rep scheme is sort of similiar but not exact. i alternate dynamic [free weight] days and max effort[bands,chains,etc]. my definition of those differs from westside.

the reps i want to hit depend how far out from a meet i am. no sense it doing low reps 2 months out. you'll just peak too early. starting with 10 early on and cutting down as meet approaches.

[6p6]

Tweetgreat post haven't done CGB in awhile, needed a shock so I will start them this week!

[whitetail]

Tweetgood post kite, i was trying to explain this to a bro at the gym the other day. One full hand grip inside your normal grip is a makes a huge difference on the muscle recruitment pattern. Everyone thinks it a contest to see how close you can put you hands together and bench.

[NICKD]

TweetI think CGBP is good for strength AND size. Anytime you can replace an isolation exercise with a compound/multi-joint one you're doing yourself a favor. That may not always be true once volume is taken into account -- some people do too much work already.