Triceps training method for massive and defined triceps
Training program in this article will allow you to build massive arms and defined triceps using 3 different training methods assembled in a training program. This training program is designed to practice once a week and for better practice this training program for at least 6 weeks. Training program in this article combines the following training methods: burn set, muscle building set and power set.
Description of training methods:
Power set – This training method is intended to be done at the beginning of the training session and thereby making every 4-6 repetitions in the series. The number of batches for this training method is 4 and these 4 batches can be made by performing one or two exercises (this depends of each individual practitioners). The weight to be used in carrying out the series with the practice of this triceps training method should be 80% of the maximum weight that can be lifted for a given exercise. After the third week weight to be used when performing the power set training method should amount to 90% of the maximum weight that can be lifted for a given exercise.
Muscle building set – Muscle building set training method triceps muscle group exercises 6-12 repetitions in the series. Weight here will be used should not exceed 70% of the maximum weight that can be lifted for a given exercise. After the third week increase the weight so that it is 80% of the maximum weight that can be lifted for a given exercise. The number of batches for this triceps training method will be 4 by performing two different exercises.
Burn set – Training program in this article is intended to complete the execution of isolation exercises by doing burn set training method. This triceps training method involves performing 40 repetitions in the series (the weight to be used in performing the given exercises should not exceed 40% of the maximum weight that can be lifted for a given exercise, then after the third week weight to be used should be 50 % of the maximum weight that can be lifted for a given exercise). All 40 repetitions to be done in a series are made without proper and regular breaks. This means that when you make a certain number of reps and your muscles before giving up then you should stop your breath and make a holiday of up to 15 seconds and then again to continue execution of the exercise until you reach 40 reps in the series. They make a total of two such series by performing two different exercises.
Choice and schedule of exercises:
Exercise No. 1 (Close Grip Bench Press) or Exercise No. 2 (Floor Presses) – This should make all 4 sets of practicing power set training method by performing the first or second exercise or by performing 2 sets of both exercises separately . Rest between each series should be a maximum of two minutes. Once you make all four series making a holiday of maximum 3 minutes before proceeding with the following exercise.
Exercise No. 3 (EZ Bar Skull crusher) and Exercise No. 4 (Seated French Press) – These two exercises are performed with the muscle building set triceps training method. They do 2 sets of each exercise for 6-12 repetitions in the series. Rest between series should be between 60 and 90 seconds, while the break between the two exercises should be maximum 2-2.5 minutes. After you finish performing two exercises pause of 3 minutes before proceeding with the remaining exercises of this triceps training method.
Exercise No. 5 (Cable Tricep Extension) and Exercise No. 6 (Dumbbell Tricep Extensions) – is performed on a batch from each of these two exercises practicing burn set triceps training method. As mentioned above do 40 repetitions in the series. Give your maximum rest time between the two exercises.http://shapestrength.com/triceps-training-method-for-massive-and-defined-triceps/ExercisesFitnessFitness Advices