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  • triceps not growing!!!

    Hey guys..

    Gotta nother problem. I must be nearly 2 years now and my triceps are not changing 1 bit. Iv been doing dc 4 years now...currently hammered the 2 way for the last 4 blasts.

    I was thinking i gotta switch back to the 3 way and hit some widowmaker sets on it..any ideas?

    Im strong as hell on any tricep press but i just don't feel them 1 bit.

    Currently doing skulls to the floor and i like them a lot.

    Matt
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  • #2
    Pjr pullovers will solve all your problems

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    • #3
      try the skullcrushers with DB's as well and focus on a solid 2-3 second negative at each rep and at the end of the set you can get a couple extra negatives by pressing the DB's back up into the starting position instead of doing the regular extension.

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      • #4
        http://intensemuscle.com/showthread.php?t=28428

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        • #5
          Done pjr's and they were great but i ran out of weight plus i failed them eventually anyway.

          Iv done many dumbell skulls or extensions too.

          Mebbe i do need to include slower negatives and pauses?

          Matt
          NABBA UK 2011 - Novice class 3rd Place
          NABBA BRITAIN FINALS 2012 - Novice class 3rd Place
          NABBA NORTH WEST 2014 - Mr Class 2 - 1st Place
          NABBA WORLD CHAMPS 2014 - Mr Class 2 - 10th Place
          NABBA ENGLAND 2015 - Mr Class 2 - 3rd place
          NABBA UK 2015 - Mr Class 2 - 4th place

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          • #6
            Matt, what are you other exercises for tris? Also, what are you currently doing for chest and shoulders?

            What were you doing when your triceps were responding the best? What rep ranges are you currently using and what have you used in the past?
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            • #7
              Originally posted by bicep_grind View Post
              Done pjr's and they were great but i ran out of weight plus i failed them eventually anyway.

              Iv done many dumbell skulls or extensions too.

              Mebbe i do need to include slower negatives and pauses?

              Matt
              wat weights did u stop at
              yep a real slow negative and angled bicep really helps

              otherwise if that still doesnt work then u have to use the shakeweight

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              • #8
                Maybe they're overtrained?
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                • #9
                  As for chest exercises im sure you have 3 press exercises, same for shoulders? As for triceps, if your shoulder can take it i would highly recomend seated jm-presses in a smith with your overarm never going below paralell with the floor. -no back support and kinda pushing your body forward under the bar nearing lockout.
                  I also have stubborn triceps, and also found good results doing the skullcrushers dante described, when you lie on the floor and put the bar dead on the ground over your head on every rep to elliminate the stretch reflex.
                  If you are super advanced, as you look in your pic, the thread dante wrote about helping cedric with arms is a interesting read!

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                  • #10
                    I think just heavy over load isn't going to do sh*t for your tris.....I'd think about things like isolation (when was the last time you really "felt" them??), pre exhaustion and things that put them in an extreme stretch..I know this runs contrary to DC but obviously what your doing isn't working. I'd try going lighter and upping the reps. Obviously your advanced....
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                    • #11
                      He
                      Originally posted by trucelt View Post
                      I think just heavy over load isn't going to do sh*t for your tris.....I'd think about things like isolation (when was the last time you really "felt" them??), pre exhaustion and things that put them in an extreme stretch..I know this runs contrary to DC but obviously what your doing isn't working. I'd try going lighter and upping the reps. Obviously your advanced....
                      As for preexhausting thats kinda what you get after two press exercises for chest and shoulders.
                      The seated jm press i described gives a good stretch and if done correctly really puts the triceps in charge. Another good exercise if you have good shoulder health is seated tricep extensions behind the head in the smith machine -also with a slight body move to place the head under the bar nearing lockout.
                      I dont think the problem gets fixed with more volume, rather than exercise selection. As one guy mentioned above they could aswell be taking to much of a beating, hard to say without knowing the full routine.

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                      • #12
                        If my tris sucked I wouldn't hit them after chest/shoulders.....
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                        • #13
                          Mine didn't take off untill I realised they were overtrained and took out shoulder pressing movements.
                          I do a press for chest, shouldermovements that don't include tri's then a tri iso exercise.

                          I was simply hitting them too much for me. My shoulders went up a fair bit too. I'm using Skips partials for shoulders and his incline skulls for tri's.
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                          • #14
                            Originally posted by trucelt View Post
                            If my tris sucked I wouldn't hit them after chest/shoulders.....
                            Maybe not, but as you know thats the setup with dc two split:heyhey:
                            As you mentioned preexhausting etc, given the same "base triceps exercise" could you explain the difference and the advantages between doing some triceps isolation move first instead of two presses for chest and shoulders?
                            The deal with dc is to kill two birds with one stone, as of getting the most hits on the different muscles and still recover, i think if you add to many triceps exercises it will jusr increase recoverytime and maybe even effect the progress on the other press exercises..?

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                            • #15
                              Sorry Hoggern - didn't mean to come across as a dismissive jerk. I don't think he needs to scrap the DC framework but some tweaking is probably in order
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