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  • Posted On: 02-21-14, 10:41 am (EST) #1

    Tricked Out Triceps!

    February 21, 2014, 10:41 am

    Last nights Tricep workout was AMAZING!!!!! (Don't worry Nation, we killed it AND FILMED IT!)

    I love starting my lifts off with a heavy 5x5. I wish I started it sooner.

     

    I was on track all day with my eating and loaded on my BSN AMINO-X before the gym. Lately I have been taking a shot of BSN CELL MASS before my workouts as well and I have definitely been noticing a difference with my energy levels.

     

    Here is the routine:

    1. Skull Crushers (5 sets of 5 reps: HEAVY AS POSSIBLE)
    2. Powerbombs (3 sets of 8 - 10 reps)
    3. Rope Pushdowns (3 sets of 8 - 10 reps)
    4. Cable Reverse Pulldowns with E-Z Curl Bar (3 sets of 8 - 10 reps)

    I will say that it would prove to be VERY beneficial for you to have a spotter. When I release the video you will see that I was crushing HUGE weight with the Skull Crushers (I got it up to 135 lbs) but I needed a spotter to push out my FORCED REPS. On my last set of 5 reps with 135 lbs, I was pretty much doing 100% of the essentric movement (negative) and only aobut 75-80% of the concentric (positive). But those forced reps will get you used to the weight and stronger than ever, so you need to do them.

    I was happy with my Powerbombs as I was able to still rep out sets of 8 with 105 lbs. Must have been the CELL MASS kicking in! haha

    I am taking our training to a whole new level Nation. I got nothing but INTENSITY coming your way, so be prepared!!!!!!!

    Once the video is edited and live (prolly a week or two) I will post it here... I would release the video Tuesday.... but I already promised a Bicep & Abs workout.

    Are you going to give this workout a try!? I want to know! HIT IT HARD NATION!!!!!! #HTH #SHFAthlete

     

     



  • Posted On: 02-21-14, 10:57 am (EST) #2

    Tricked Out Triceps!

    February 21, 2014, 10:57 am

    I going to try that routine Captain!! you MONSTER BEAST! 135 lbs for skull crushers is totally INSANE! Just look at that tension and intensity on your face!!! It's going to explode!

  • Posted On: 02-21-14, 12:03 pm (EST) #3

    Tricked Out Triceps!

    February 21, 2014, 12:03 pm
    Posted by: Mcmike

    I going to try that routine Captain!! you MONSTER BEAST! 135 lbs for skull crushers is totally INSANE! Just look at that tension and intensity on your face!!! It's going to explode!

    All about INTENSITY Mervin!!!! Give it a shot brotha!!! #HTH

  • Posted On: 02-22-14, 11:35 am (EST) #4

    Tricked Out Triceps!

    February 22, 2014, 11:35 am

    I have been supersetting delts and triceps. So I would do something like weighted dips with 1 to 2 plates followed by either arold pressing or bradford presses!

  • Posted On: 02-23-14, 1:06 am (EST) #5

    Tricked Out Triceps!

    February 23, 2014, 1:06 am
    Posted by: Rishi_Ramsamooj

    I have been supersetting delts and triceps. So I would do something like weighted dips with 1 to 2 plates followed by either arold pressing or bradford presses!

    Nice man!! doing it like a 5x5?

  • Posted On: 02-23-14, 1:06 am (EST) #6

    Tricked Out Triceps!

    February 23, 2014, 1:06 am
    Posted by: Rishi_Ramsamooj

    I have been supersetting delts and triceps. So I would do something like weighted dips with 1 to 2 plates followed by either arold pressing or bradford presses!

    Nice man!! doing it like a 5x5?

  • Posted On: 02-23-14, 3:05 am (EST) #7

    Tricked Out Triceps!

    February 23, 2014, 3:05 am

    Great stuff man! Recently, triceps have been my favorite muscle to workout lately so I'm gonna have to give this a try.

  • Posted On: 02-23-14, 8:52 pm (EST) #8

    Tricked Out Triceps!

    February 23, 2014, 8:52 pm
    Posted by: Scott_Herman

    All about INTENSITY Mervin!!!! Give it a shot brotha!!! #HTH

    Did I just read it right? " All about INTENSITY Mervin!!!! " Mervin? Why you captain! I'm not Mervin!!

  • Posted On: 02-23-14, 9:27 pm (EST) #9

    Tricked Out Triceps!

    February 23, 2014, 9:27 pm
    Posted by: Mcmike

    Did I just read it right? " All about INTENSITY Mervin!!!! " Mervin? Why you captain! I'm not Mervin!!

    haha I am sorry Mike. It was late!

  • Posted On: 02-23-14, 9:42 pm (EST) #10

    Tricked Out Triceps!

    February 23, 2014, 9:42 pm
    Posted by: Joey_Lopez

    Great stuff man! Recently, triceps have been my favorite muscle to workout lately so I'm gonna have to give this a try.

    If you do! Let me know what you think man!!! #HTH #SHFAthlete

  • Posted On: 03-18-14, 12:30 pm (EDT) #11

    Tricked Out Triceps!

    March 18, 2014, 12:30 pm

    Scott, at 3:22, you mentioned "...I rest at least 2 minutes..." do you think that if you rest a total of 5 minutes, you would have gotten at least 4 reps if not all 5 reps without help? When I was doing a strength program(Starting Strength) I rest 4-5minutes and have been able to get at least 4 reps without help. What do you think?+ScottHermanFitness 

     

    (3:22 in video) I am going to try this workout tomorrow. Actually it is my rest day but I NEED THOSE GAINS! :D

  • Posted On: 03-18-14, 12:54 pm (EDT) #12

    Tricked Out Triceps!

    March 18, 2014, 12:54 pm
    Posted by: Olivarius

    Scott, at 3:22, you mentioned "...I rest at least 2 minutes..." do you think that if you rest a total of 5 minutes, you would have gotten at least 4 reps if not all 5 reps without help? When I was doing a strength program(Starting Strength) I rest 4-5minutes and have been able to get at least 4 reps without help. What do you think?+ScottHermanFitness 

     

    (3:22 in video) I am going to try this workout tomorrow. Actually it is my rest day but I NEED THOSE GAINS! :D

    Well, when doing 5x5 ( training for strength ), you seek performance, so you should take a break as long as necessary to repeat that same perfornamce on the next set. If possible, try to increase the weight. Generally 4 minutes are enough to repeat performance. As Scott mentioned on the video, more advanced athletes can drop that down to 2-3 minutes.

  • Posted On: 03-18-14, 4:36 pm (EDT) #13

    Tricked Out Triceps!

    March 18, 2014, 4:36 pm

    What are your thoughts on using close grip bench press as your 5x5 alternative to skulls crushers? From experience the 5x5 method is more conducive to compound movements than an isolation but I've used it in bodybuilding routines as well so I'm not saying it isn't effective. The main goal would be to avoid any elbow / triceps tendonitis - so I guess I'm just suggesting (in a long winded way) an alternative exercise for those with predispositions to elbow pain or form flaws haha.

  • Posted On: 03-18-14, 7:59 pm (EDT) #14

    Tricked Out Triceps!

    March 18, 2014, 7:59 pm
    Posted by: Whisper

    Well, when doing 5x5 ( training for strength ), you seek performance, so you should take a break as long as necessary to repeat that same perfornamce on the next set. If possible, try to increase the weight. Generally 4 minutes are enough to repeat performance. As Scott mentioned on the video, more advanced athletes can drop that down to 2-3 minutes.

    Yes I did hear that Scott said more advanced athletes can drop that down to 2-3 minutes rest period. I just wanna know if he were to rest more, would he be able to get 4/5 reps on his own.

  • Posted On: 03-19-14, 4:14 am (EDT) #15

    Tricked Out Triceps!

    March 19, 2014, 4:14 am
    Posted by: Olivarius

    Yes I did hear that Scott said more advanced athletes can drop that down to 2-3 minutes rest period. I just wanna know if he were to rest more, would he be able to get 4/5 reps on his own.

    Yea he would. I believe Scott is trying to increase his metabolic fatigue by resting less. You can also choose to go for performance and complete all of your reps on your own by resting more (increasing the mechanical tension on the muscle). Since, you are going for strength with this 5x5 technique, I would personally rest as long as necessary to complete all of my reps on my own.

  • Posted On: 03-19-14, 8:06 am (EDT) #16

    Tricked Out Triceps!

    March 19, 2014, 8:06 am
    Posted by: Whisper

    Yea he would. I believe Scott is trying to increase his metabolic fatigue by resting less. You can also choose to go for performance and complete all of your reps on your own by resting more (increasing the mechanical tension on the muscle). Since, you are going for strength with this 5x5 technique, I would personally rest as long as necessary to complete all of my reps on my own.

    Got you :D

     

    Another thing is, the last exerices which is the Reverse Pulldown with the Bar. In my gym, I don't have such a bar. Which exercise can I replace it with? Dips?

  • Posted On: 03-19-14, 9:09 am (EDT) #17

    Tricked Out Triceps!

    March 19, 2014, 9:09 am
    Posted by: Olivarius

    Got you :D

     

    Another thing is, the last exerices which is the Reverse Pulldown with the Bar. In my gym, I don't have such a bar. Which exercise can I replace it with? Dips?

    Dips is a far superior tricep movement than any pulldown, but since you want something similar to replace the reverse pulldown, you should replace it with one arm tricep pulldowns. I think Scott will agree on this.

  • Posted On: 03-19-14, 1:20 pm (EDT) #18

    Tricked Out Triceps!

    March 19, 2014, 1:20 pm

    Hi Scott, been following your channel for about an year now & I wanted to ask you that I'm doing my tricep workout & they are in a good shape considering from where I started, the thing is when I extend my arm and bend at 90 degree angle the tricep kind of lags & jiggles if I swing it which I really hate. So will dips solve this? Or if you could guide me with that, it would be great.

  • Posted On: 03-19-14, 10:16 pm (EDT) #19

    Tricked Out Triceps!

    March 19, 2014, 10:16 pm
    Posted by: Whisper

    Dips is a far superior tricep movement than any pulldown, but since you want something similar to replace the reverse pulldown, you should replace it with one arm tricep pulldowns. I think Scott will agree on this.

    Do you have a video tutorial on how to do the single arm tricep pulldowns?

  • Posted On: 03-20-14, 3:25 am (EDT) #20

    Tricked Out Triceps!

    March 20, 2014, 3:25 am
    Posted by: Saahil27

    Hi Scott, been following your channel for about an year now & I wanted to ask you that I'm doing my tricep workout & they are in a good shape considering from where I started, the thing is when I extend my arm and bend at 90 degree angle the tricep kind of lags & jiggles if I swing it which I really hate. So will dips solve this? Or if you could guide me with that, it would be great.

    Well, you either have a huge tricep that jiggles, or you have some fat above your tricep area. The second sounds more likely :) Dips will not solve this. No matter how big a muscle gets, if you dont lose the fat in the area, it will still jiggle. So, if you really want to get rid of it, you re going to have to start losing some weight overall and eventually it will come off the tricep area.

  • Posted On: 03-20-14, 3:26 am (EDT) #21

    Tricked Out Triceps!

    March 20, 2014, 3:26 am
    Posted by: Olivarius

    Do you have a video tutorial on how to do the single arm tricep pulldowns?

    Posted by: Olivarius

    Do you have a video tutorial on how to do the single arm tricep pulldowns?

    There you go friend :)

  • Posted On: 03-20-14, 6:54 am (EDT) #22

    Tricked Out Triceps!

    March 20, 2014, 6:54 am
    Posted by: Whisper

    Well, you either have a huge tricep that jiggles, or you have some fat above your tricep area. The second sounds more likely :) Dips will not solve this. No matter how big a muscle gets, if you dont lose the fat in the area, it will still jiggle. So, if you really want to get rid of it, you re going to have to start losing some weight overall and eventually it will come off the tricep area.

    Copy that. Thanks man for the advice.

  • Posted On: 03-20-14, 12:01 pm (EDT) #23

    Tricked Out Triceps!

    March 20, 2014, 12:01 pm
    Posted by: Whisper
    Posted by: Olivarius

    Do you have a video tutorial on how to do the single arm tricep pulldowns?

    There you go friend :)

    Any guesses on why the like/dislike button got disabled?

  • Posted On: 03-20-14, 12:08 pm (EDT) #24

    Tricked Out Triceps!

    March 20, 2014, 12:08 pm
    Posted by: Olivarius

    Any guesses on why the like/dislike button got disabled?

    No idea, maybe Scott can tell you, but I dont think he has much time today. Dont worry, its not because too many people were disliking :P The demonstration is correct, and the exercise is extremely simple anyway. Its not deadlift-complicated :D

  • Posted On: 03-20-14, 1:21 pm (EDT) #25

    Tricked Out Triceps!

    March 20, 2014, 1:21 pm
    Posted by: Olivarius

    Scott, at 3:22, you mentioned "...I rest at least 2 minutes..." do you think that if you rest a total of 5 minutes, you would have gotten at least 4 reps if not all 5 reps without help? When I was doing a strength program(Starting Strength) I rest 4-5minutes and have been able to get at least 4 reps without help. What do you think?+ScottHermanFitness 

     

    (3:22 in video) I am going to try this workout tomorrow. Actually it is my rest day but I NEED THOSE GAINS! :D

    Well, anytime you rest longer you can expect more energy for your sets.

     

    If you want to rest a bit longer then you can totally go up to 4 - 5 minutes.

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