I have often said that an athlete’s lift & his training for it, have got to be as tight & as exact as a bodybuilder’s posing routine; if in ain’t flawless, it ain’t happening. Speaking of lifting, hardcore training has absolutely nothing to do with looking while doing it. Let’s face it, a powerlifter who puked his damn guts out & has blood shot eyes & bleeding gums after a record squat is nothing we’d like our 5-year elderly daughter to see. But who the hell cares? In strength sports, it is all about putting the weight up. Put up or shut up as they say.
One of the plenty of mistakes beginners make is focusing much like a bodybuilder on one group of muscles engaged with a specific lift (the bench = pecs, squats = quads, etc.). What you gotta keep in mind is that every strength lift is a whole body lift. & going further with it, every strength lift involves the arms to some extent (yes, even squats). So whether pulling, pushing, or holding on to the bar for dear life, your arms are your connection to that weight. This is why it is so important to train them properly, the often neglected triceps.
This goes for bodybuilders, as well. Sometimes, they are so fuckin’ concerned with the peaks of their biceps that they forget that the triceps makes up over two-thirds of the mass of the upper arm! The following technique is meant for putting the strength in the triceps through the roof, but it will certainly add some major ungodly mass to them arms. It is not meant for the faint at heart, & you will be begging for death when you are completed. Do with a at least a 2 minute rest between sets, & a maximum 5 minutes between lifts, otherwise you won’t be rested to lift the necessary poundages. Alright, I warned you.
Reverse-Grip Bench Presses (Close Grip):
After a sufficient warm-up & stretching period is completed (essential for minimizing injuries), we’ll start with some close reverse-grip bench presses. These take some getting used to, on the wrists, so take your time in the beginning. Grasp the bar about 12 inches apart; it may help to have somebody help you on the lift off since it is an awkward lift.
Lower the bar to below your pecs, elbows in, & then press straight up & none of that “J” movement shite like Coach Iwanna B. Strong taught you in high school. You gotta keep your forearms 90 degrees to the floor. Sound simple? Do 3 sets of 8, with progressive weight increases, & then we’ll talk.
Lying Floor Extensions:
Next, move to lying floor extensions. These are favorites of the lunatics at Louie Simmons’ Westside Barbell Club, & for lovely reason. They are similar to cranium crushers, except you do them lying on the floor. Start by putting a plate on each side of a preacher bar & set it on the ground. Lie down on the floor in front of the bar. The top of your head ought to very be touching the bar.
Reach over & grab the bar with a medium grip. With an explosive movement, lift the weight over your head using only your triceps. Keep your upper arms at 90 degrees to the floor. Now, you must focus on these, ensuring you only lift along with your triceps & nothing else. In other words, don’t cheat & turn this in to a pullover! Cease the lift when your elbows are very locked out, & then lower the weight, all the way to down where the plates touch the floor, & the stress is taken off your triceps, &; then explode upward again. When you are completed, drop a smaller plate on to the bar &; repeat. Do this 3 times. The benefit of using this method off the floor &; with different size plates is that with each plate, the bar starts at a lower level, thereby hitting your triceps at 3 different angles! damn ingenious, eh?
Seated Hammer-Strength Pushdowns*:
Again, start with the heaviest weight you can handle (strictly) for 4-6 reps with the stool in a high position. When you get these out, lower the weight to something for 6-8 reps while dropping the stool one notch, &; go again. Repeat for a total of 4 sets, with the last 2 sets consisting of 8-10 reps &; 10-12 reps. Be positive to drop the stool a hole each time. This again hits those soon to be monster triceps from different angles.
* Shown without the hammer-strength machine.
Prepared to fuckin’ hurl yet? One last exercise, &; this one ought to put the nails in to your arms’ proverbial coffin. Actual dips on a parallel bar, supersetted with light rope cable extensions (V-grip attachment). This is fundamentally completed to saturate your muscles with blood &; get them healing. Nothing with heavy tons here, focus on the burn. Hop on the bar &; dip to parallel with ideal form. Do as plenty of you can without hitting the mirror in front of you with puke. Jump over to the extensions &; burn out some high reps with these. Take a breather, &; repeat again, 3 times each total, dropping the weight on the extensions each time.
Well, you ain’t dead yet? If don’t feel like you are dying, you didn’t train like a true Animal. As a result, you’ll never see jack shite happen to your arms. Try this technique one time a week for 4 weeks (definitely no over 6). This is a actual intense &; “shock & awe” technique for the arms, so I strongly recommend that you don’t do any other triceps lifting in the coursework of the 4 weeks. Only do this technique on a day when any other lifts you do won’t affect your triceps, such as doing it with back day. Better yet, do your triceps on a day all by themselves.
After the 4 weeks are up, take a week off from any triceps training whatsoever & assess your arms condition. In the event that they haven’t fallen off yet, you can start a more “normal” arm technique on your next cycle, & know that you are on your way to triceps heaven, or hell, as the case may be.