Tri's

[Welter]

I am pretty happy with all my body parts at the moment except my tri's. My split is always the same, I do vary sets/reps every 4 weeks or so but my split is

Day 1 arms
Day 2 chest/shoulders
Day 3 back
Day 4 legs
Day 5 rest
Day 6 repeat 1
Etc

So I am working every body part 2x every 5 days.

I usually do 3 exercises per body part, 3 bi' 3 tri......

I was unhappy with my chest a few months ago and added a 4th exercise and saw a nice gain and now everything is pretty even. Now I think my tri's are lagging a little.

My normal tri routine is 3x10 or 4x6 skull crushers, same sets/reps Cable incline Extensions and usually 90lb weighted dips or close grip bench. I try to mix it up. Any suggestions?

I was actually thinking of maybe adding just tri's possibly a 3rd time every 7 days

 

[sirxxxlew]

french presses, standing overhead dumbell extentions, lying dumbell extentions, reverse pushdowns, kickbacks... there are a lot of things to throw in there

 

[Welter]

french presses, standing overhead dumbell extentions, lying dumbell extentions, reverse pushdowns, kickbacks... there are a lot of things to throw in there

Thanks sirx

I'll try adding a 4th exercise and see how it goes for a month

 

[Miss Muscle]

Just try different things. The 4th exercise might do the trick. Or perhaps you're overtraining them and need more rest.

One thing on tris.....watch for sloppy form. Many people have crappy form on tri exercises, or they use too much weight. This will hinder you from building nice tris

 

[sirxxxlew]

One thing on tris.....watch for sloppy form. Many people have crappy form on tri exercises, or they use too much weight. This will hinder you from building nice tris

i love when guys grab 140's for overhead extentions with about 1/4 range of motion and there arms all flailed out. not impressive

 

[Welter]

Just try different things. The 4th exercise might do the trick. Or perhaps you're overtraining them and need more rest.

One thing on tris.....watch for sloppy form. Many people have crappy form on tri exercises, or they use too much weight. This will hinder you from building nice tris

Thanks MM, I try and keep my form in tact but I'll pay particular attention when doing tris next time.

 

[barrysanders]

Add more sets. Once I started doing 16-20 set per body part I really noticed a difference with growth.

 

[DADAWG]

try close grip bench and reverse grip bench.

 

[jtvision]

I was doing bench dips weighted last year and had crazy pumps. Then I switched over to the dips in parallel bars with a few plates hanging off me and it just didnt do it for me. Hard as hell with three plates, but it hit my chest rather then the tri. Yes, I could be upright but fuck it. Im back with the bench dips as of this week and love them.

 

[Mr. Humdiddly]

I would give supersets a shot. I like skullcrashers right into close grip bench press.