Triceps help

[bigjay12]

this is my problem..it seems that my triceps overtrain very easily..I cannot figure out a way to train my triceps and still be able to increase strength on all of my pressing movements..whenever i do train them all of my pressing lifts drop and i feel that if i dont train them that i loose a lot of size in my tris when i dont train them.. I was wondering if any1 had any advice..i am 5'4" 137..i've been lifting on and off for about two years..i am a wrestler so during season i loose a lot of size and strength and have to build myself back up..some of my lifts are 225 for bench.. squat 255 for 1parallel.. deadlift 370.. my routine is
Monday
Chest, Calves, Abs:
- Flat Barbell Bench Press – 3 sets of 10, 8, 6 reps
- Incline Dumbbell Press – 3 sets of 10, 8, 6 reps
- Flat Dumbbell Press – 3 sets of 10 reps
- Flat Dumbbell Fly – 3 sets of 10 reps
- Standing Calf Raises – 3 sets of 10 reps
- Seated Calf Raises – 3 sets of 10 reps
- Decline Sit-Ups – 5 sets of 5 reps with 5 second static holds
Tuesday
Back:

- Bent-Over Barbell Row – 3 sets of 10, 8. 6 reps
- Wide Grip Pulldowns – 3 sets of 10 reps
- Deadlift – 3 sets of 5 reps
- T-Bar Rows – 3 sets of 10 reps
- Close Grip Pulldowns – 3 sets of 10 reps
Wednesday
Rest
Thursday
Shoulders, Traps:
- Seated Dumbbell Press – 3 sets of 10, 8, 6 reps
- Standing Dumbbell Raises – 3 sets of 10 reps
- Standing Side Lateral Raises – 3 sets of 8 reps
- Seated Bent-Over Lateral Raises – 3 sets of 8 reps
- Barbell Shrugs – 3 sets of 10, 8, 6 reps
Friday
Arms, Abs:
- Standing Barbell Curls – 3 sets of 10, 8, 6 reps
- Seated Dumbbell Curls – 3 sets of 8 reps
- Barbell Preacher Curl – 3 sets of 8 reps
- Close Grip Bench Press – 3 sets of 10, 8, 6 reps
- Lying Triceps Extensions – 3 sets of 8 reps
- Weighted Dips - 3 sets of 10 reps
- Decline Sit-Ups – 5 sets of 5 reps with 5 second static holds
Saturday
Legs:
- Squats – 3 sets of 10, 8, 6 reps
- Leg Press – 3 sets of 10 reps
- Front Squats – 3 sets of 10 reps
Sunday
Rest

 

[STEVO 47]

Brother I see too many exercises involving your triceps in that wk.
That's one problem you may have here. The day you work your arms
I would the keep thei isolation exercises at a minumim. also I feel that
pressing movements will be better for size like closegrip benches, lying
tricep extentions and dips with elbows in. And arms in general can
easily be over trained.

 

[6.8SPC]

Recovery is key

STEVO makes a good point. Something else I see is you may be overtraining everything. Your CNS is not getting a full rest between workouts. Maybe consider cutting back on your training by doing less sets or total exercises. You could also add an extra rest day by restructuring your split so that you are only training m,t,th, fr and then your whole wekend off, maybe even a 3-day split m, w, f. If you are not willing to change your whole split, train your arms between your rest day on wed. and train your legs on Fri so they get a day of rest before being hammered again from pressing movements, etc. There is an interesting article by Big A called 'Growth Principles for Beginners' you should check that out. He used the same training methods as a pro so they are not limited to beginners only. As you progress and get stronger you need more and more recovery, so keep that in mind as you continue training.

 

[bigjay12]

thank you both for the replies..i know i have a lot of pressing movements but it seems to be the only way my chest grows...also i have gone over Big A's program but feel that HIT doesn't really work well..

 

[STEVO 47]

STEVO makes a good point. Something else I see is you may be overtraining everything. Your CNS is not getting a full rest between workouts. Maybe consider cutting back on your training by doing less sets or total exercises. You could also add an extra rest day by restructuring your split so that you are only training m,t,th, fr and then your whole wekend off, maybe even a 3-day split m, w, f. If you are not willing to change your whole split, train your arms between your rest day on wed. and train your legs on Fri so they get a day of rest before being hammered again from pressing movements, etc. There is an interesting article by Big A called 'Growth Principles for Beginners' you should check that out. He used the same training methods as a pro so they are not limited to beginners only. As you progress and get stronger you need more and more recovery, so keep that in mind as you continue training.

Good sound information. If HIT isn't working for you, experiment
We're all differant, what may work for one may not for others.Def. cut
down on your training program a bit.

 

[oldfella]

Maybe try doing chest and tri's on the same workout.
Incline bench work for chest, some flat bench work especially close grip presses. Try reverse close grip presses on a smith machine for tri's........awesome triceps killer!
then work back and bi's on one session together. Keep your exercise selection to 2 good chest movements and two good tri movements. same for back and bi's. Try doing a shoulder routine that emphasises the shoulders more than the tri's. Bent laterals and side laterals, front raises and shrugs etc. This way the tri's do not get over emphasised with all the pressing.
Mix it up a bit but keep it short and sweet. Heavy but safe, use good form always.

 

[mars1960]

Looks like overtraining to me( except for legs ).
Got to agree with oldfella here, chest/tri's back/bi's.
Or go for opposing groups, back/chest bi's/tri's.
Up the legwork, lower the upper bodywork.

 

[bigjay12]

what do u guys suggest I take out of my routine and add to my leg routine..thanks

 

[mars1960]

I'd drop the dips, and maybe finish of with 2sets pushdowns or kickbacks, add another set to squats, add some ham work, mix it up with some lunges.

 

[oldfella]

Quick tip.........always train the stongest bodypart first then the weakest
Example......arms, train tri's first and then bi's.
chest and shoulders, chest first
get the idea??

 

[powertec]

first of all,train ur triceps before your biceps,its a far bigger muscle,
try weighted dips,when done correctly they never fail in putting on size

 

[deltaguy]

alot of good advice here and def over training

if you are looking for mass, stick with mostly compound movements. cables never did much for me

i like the chest/tri plan

def reverse grip bench and weighted dips for tris

rest and proper nutrition are keys, brother