Alternative Tricep Isolation Exercises?
- Thread starter Starcraftmazter
- Start date
Sounds like a plan Karky 
My routine for mon, wed, fri, I implemented some stuff that was suggested here not to long ago.
Dumbbells still only 22 pounds, waiting for the bloody sports store to get 5kg discs shipped ><
I was thinking of putting tricep kickbacks into my workout and tried them at my last workout...no the one before today so wednesday, and I couldn't hold my arm up straight behind me as is required in the exercise. I don't know if I didn't try hard enough or didn't do it properly or was just too fatigued, though if you ask me, I think my triceps are very weak compared to my other muscles. Which is probably why I can't do one-arm pushups, as I hear they use triceps a lot
What can you suggest?
My routine for mon, wed, fri, I implemented some stuff that was suggested here not to long ago.
Dumbbells still only 22 pounds, waiting for the bloody sports store to get 5kg discs shipped ><
I was thinking of putting tricep kickbacks into my workout and tried them at my last workout...no the one before today so wednesday, and I couldn't hold my arm up straight behind me as is required in the exercise. I don't know if I didn't try hard enough or didn't do it properly or was just too fatigued, though if you ask me, I think my triceps are very weak compared to my other muscles. Which is probably why I can't do one-arm pushups, as I hear they use triceps a lot
What can you suggest?
I do diamond pushups along with others (I switch the type at every workout day).
Currently I can do around 10. Are you suggesting I should take a break from my regular routine and concentrate solely on diamond pushups?
I suppose I could do that next week, but I'm not sure I'll ever be able to do 30 :O
Currently I can do around 10. Are you suggesting I should take a break from my regular routine and concentrate solely on diamond pushups?
I suppose I could do that next week, but I'm not sure I'll ever be able to do 30 :O
Alright no problem.
I'll do some now
I'll do some now
As I said once, I will say again, that is an awful routine. Sorry to be so straight out, but it's true. 20 reps will do you no good in terms of gaining anything other than being able to do 20 reps of it - no real added strength or size. 70 crunches with 30-40 sets is outright ridiculous brother. Figure the same amount for your abs as any other muscle.
I'd suggest that you look into a full-body workout - that means all at one point of the day and much shorter and more brutal than that workout of yours. Here could be set an example:
*Squats
*Deadlifts
*Push Exercise (Variations of bench press, military press, etc)
*Pull Exercise (Pull-Ups, variations of rows, etc)
*Lunges
*Core Work
The rep scheme should be much more simple - a 5x5 routine, a 6x4, an 8x3 for now. switching them up every so often. I know that you are thinking that this won't get you anywhere because its not going to work you hard enough. Believe me, it will - but you have to put everything into it.
I'd suggest that you look into a full-body workout - that means all at one point of the day and much shorter and more brutal than that workout of yours. Here could be set an example:
*Squats
*Deadlifts
*Push Exercise (Variations of bench press, military press, etc)
*Pull Exercise (Pull-Ups, variations of rows, etc)
*Lunges
*Core Work
The rep scheme should be much more simple - a 5x5 routine, a 6x4, an 8x3 for now. switching them up every so often. I know that you are thinking that this won't get you anywhere because its not going to work you hard enough. Believe me, it will - but you have to put everything into it.
Well see that seems to contradict itself, because I already do all of those exercises except deadlifts. So I don't understand what do you want?
The problem with that is, I haven't got time to do sets. I have to squeeze that workout into about 1 hour and maybe a couple of minutes left over. Assuming I take moderate brakes between the sets, it's just not going to fit in
But most of all it's already got me great results. I'm not saying I don't want to listen to you, but it's a lot easier for me to continue my current workout instead of drastically change everything, which is something I can always do when I hit some kind of a wall.
I've still got the rest of my life to experiment and see what works best for me
It's like that:
I really don't understand how this workout:
is shorter than mine:
As a side note, the full-body workout should take around 45 minutes to an hour taking proper rest between sets. I guarantee MUCH better results and have sources to back it up, one of them being the infamous Testosterone Nation - Total-Body Training
Narrowing it down to these simple lifts is what you want rather than all of that excess isolation and a worthless waste of time, hit the weights hard bro - by the end of this workout, if done to what you should be doing, will not leave you with the strength to do all of the excess exercises that you have in your current routine.
is shorter than mine:
As a side note, the full-body workout should take around 45 minutes to an hour taking proper rest between sets. I guarantee MUCH better results and have sources to back it up, one of them being the infamous Testosterone Nation - Total-Body Training
Narrowing it down to these simple lifts is what you want rather than all of that excess isolation and a worthless waste of time, hit the weights hard bro - by the end of this workout, if done to what you should be doing, will not leave you with the strength to do all of the excess exercises that you have in your current routine.
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It's not shorter in the amount of exercises, but the routine you're suggesting is done in multiple sets of each exercise, which is what makes it longer.
But if you say so ok, I will try it once I get the heavier weights, which will hopefully be soon.
But if you say so ok, I will try it once I get the heavier weights, which will hopefully be soon.
Glad to hear it bro! Try it out for yourself and test it out - it's a solid routine and will hit you damn hard, let me know on some progress, I'd be happy to help you out
I think the arrival of the extra weight is just what's required. Once that happens, I think some minor tinkering of your existing routine is all you need. For example,
- select exercise order working the muscles from the ground up and from the center of your body outward. I saw your routine details, but wasn't sure what order you do them in. So, for upper body I'd be in order of chest, back, delts, biceps / triceps. Lower body - glutes, quads, hamstrings, calves. And, for a full-body workout, I'd start with lower body first if it were me.
- keep your sets to 3 if you can and ( if you can ) keep your reps to a max of 6-8 reps to get to failure....perhaps a bit higher , 8-10 reps, for legs.
- figure out a way to cut down your ab reps as these very high reps are way too high IMO and an inefficient way to train them.
- just my opinion, but I'd focus primarily on legs, back and chest and structure my routine and exercise volume around those largest muscles. For example, I'd only do 1 bicep, tricep and delt exercise ( may be 2 delt at most ). And, I wouldn't do anything at all for calves and forearms.
- keep your sets to 3 if you can and ( if you can ) keep your reps to a max of 6-8 reps to get to failure....perhaps a bit higher , 8-10 reps, for legs.
- figure out a way to cut down your ab reps as these very high reps are way too high IMO and an inefficient way to train them.
- just my opinion, but I'd focus primarily on legs, back and chest and structure my routine and exercise volume around those largest muscles. For example, I'd only do 1 bicep, tricep and delt exercise ( may be 2 delt at most ). And, I wouldn't do anything at all for calves and forearms.
Some questions,
- do you have an exercise bench that either inclines / declines ?
- on the weights, do you have any - or can you get access to some - barbells ?
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Glad to hear it bro! Try it out for yourself and test it out - it's a solid routine and will hit you damn hard, let me know on some progress, I'd be happy to help you out
Alright.
Well in my current workout I do all three. Yes, I hate lat raises too, but they are good for lats.
In the order I posted them.
Any suggestions? I remember only half a year ago I could only do like...5 or 10, and then I just did more and more, and now my abs feel like steel, and I can do a lot of reps, so I've just been doing the same thing.
No.
No.
Your order....
Bench Presses
Side Lat Raises
Forward Shoulder Raises
Upright Rows
Lying Tricep Extensions
Bicep Curls
Bent Over Rows
Flat Bench Flyes
Military Presses
Side Lat Raises
Forward Shoulder Raises
Upright Rows
Lying Tricep Extensions
Bicep Curls
Bent Over Rows
Flat Bench Flyes
Military Presses
Revised order suggestion...
Bench Presses
Flat Bench Flyes
Bent Over Rows
Military Presses
Upright Rows
Forward Shoulder Raises
Side Lat Raises
Lying Tricep Extensions
Bicep Curls
Flat Bench Flyes
Bent Over Rows
Military Presses
Upright Rows
Forward Shoulder Raises
Side Lat Raises
Lying Tricep Extensions
Bicep Curls
...again, it seems you're doing much too much on your delts and very little on your back. I'd add another chest exercise ( i.e pull-over, push-up etc. ) , and certainly more back exercises and I'd only go to only 1 ( maybe 2 ) exercise(s) for delts.
Also, if you do a proper morning routine for upper body, there is no need at all to do upper body either at lunch or in the evening - what do you do for upper body when you do it during lunch or in the evening anyway ? There is no need to work the same bodyparts 3X a day IMO.
I know, I'd love to join a gym but I just don't have the time right now
I'm planning to join one as soon as I finish highschool at the end of this year
How can I add weight to add movements?
What other back exercises do I need? I really can't remember much on what muscles are there.
It's not that I want to do them at different times, it's just that I don't have enough time in the morning for everything.
The way I see it, my main workout is in the morning, other than that it's just pushups and chinups with some core work. It's not like they take long or are very demanding, I just like doing them, and they work a lot of muscles.
Yo, ShaftedTwice (or someone else), I forgot to ask how much break time I should take between each set and each exercise in that routine you suggested?
Luckily the shop rang me up yesterday about the weights, and I'm about to get them
Luckily the shop rang me up yesterday about the weights, and I'm about to get them
60-90 seconds should be sufficient. People sometimes vary the rest time every couple weeks, but 60-90 seconds is plenty good.