Post by wayne on Apr 24, 2011 14:17:41 GMT -8
Hi all,
On Thursdays I do this.
Triceps Extensions on the Smith machine, 20/15/10/20, then Triceps Extensions again but with as close grip as possible, 3 x 15, then Isometrics on the Nautilus Multi Triceps, 40 reps each arm x two times, that about midday, then about 20.00 I do Bench Press on the Smith machine, 30/15/10/15, then Triceps pressdowns with rope on the Nautilus Pullover, 5 x 15, on the Friday and Saturday my triceps are a little sore, not to bad as I have been doing this for some time. Tuesday its Pullovers, thus the Triceps get hit a little there, and Sunday its shoulders so also get hit on Shoulder Press.
Here is how and where I got the extreme DOMs, and as you can see from the above my Triceps are well used to a lot of work.
Last Sunday after my Shoulder workout, I decided to try a few negative only Triceps Extensions on my Smith machine, I did 3 x 15 each arm, and then did 3 x 15 Triceps pressdowns negative onlys. Each rep was done at about half a second to three quarters of the second, to take advantage of the acceleration components thus putting on and out more force from the Triceps thus putting more tension on them.
So on the Monday lunchtime my Triceps we feeling a little sore, I thought nothing of it, as a little sore was all I was expecting, than after work about 18.00 they were a little more than a little sore, 4 hours later doing nothing but on the Computer, my Triceps were getting more major sore by the hour, by the time I went to bed I had the most extreme soreness in my Triceps I have ever had, it was just as bad on the Tuesday, I could then just feel them sore all day, a little better on the Wednesday, and a little better again on the Thursday, I was thinking of not doing my Triceps workout on this Thursday, but did, and all went well.
I know you said that Negative onlys may use less of the actually Muscle Fibers to lower a load, and that the load as it was heaver put more force thus tension on the Triceps, but not for one minute did I expect the extreme soreness I had from these few exercises, especially after all the work they are used to, however I always loved the Triceps being sore, as it feels like your arms are the size of Coconuts ROL. Done them again today, and will do them all the time if I get some good growth, I hope so.
Wayne
On Thursdays I do this.
Triceps Extensions on the Smith machine, 20/15/10/20, then Triceps Extensions again but with as close grip as possible, 3 x 15, then Isometrics on the Nautilus Multi Triceps, 40 reps each arm x two times, that about midday, then about 20.00 I do Bench Press on the Smith machine, 30/15/10/15, then Triceps pressdowns with rope on the Nautilus Pullover, 5 x 15, on the Friday and Saturday my triceps are a little sore, not to bad as I have been doing this for some time. Tuesday its Pullovers, thus the Triceps get hit a little there, and Sunday its shoulders so also get hit on Shoulder Press.
Here is how and where I got the extreme DOMs, and as you can see from the above my Triceps are well used to a lot of work.
Last Sunday after my Shoulder workout, I decided to try a few negative only Triceps Extensions on my Smith machine, I did 3 x 15 each arm, and then did 3 x 15 Triceps pressdowns negative onlys. Each rep was done at about half a second to three quarters of the second, to take advantage of the acceleration components thus putting on and out more force from the Triceps thus putting more tension on them.
So on the Monday lunchtime my Triceps we feeling a little sore, I thought nothing of it, as a little sore was all I was expecting, than after work about 18.00 they were a little more than a little sore, 4 hours later doing nothing but on the Computer, my Triceps were getting more major sore by the hour, by the time I went to bed I had the most extreme soreness in my Triceps I have ever had, it was just as bad on the Tuesday, I could then just feel them sore all day, a little better on the Wednesday, and a little better again on the Thursday, I was thinking of not doing my Triceps workout on this Thursday, but did, and all went well.
I know you said that Negative onlys may use less of the actually Muscle Fibers to lower a load, and that the load as it was heaver put more force thus tension on the Triceps, but not for one minute did I expect the extreme soreness I had from these few exercises, especially after all the work they are used to, however I always loved the Triceps being sore, as it feels like your arms are the size of Coconuts ROL. Done them again today, and will do them all the time if I get some good growth, I hope so.
Wayne