Hey Alex, I once commented on a post of yours that I barely had 14 inch arms. I finally have 15 inchers after taking my arms seriously. All of the tips you gave are real. My skull crusher went from literally the EZ Bar empty to 65lbs for 8 reps. My triceps grew like never before. I am very torso dominant, even diamond push ups I feel 100% in my chest. Thanks for the tips you’ve given throughout the years.
Great job Othoniel, I remember seeing those comments. Bro, an inch gained is SERIOUS BUSINESS and you should be really proud of yourself. And to think your potential is even higher, I see you hitting 95lbs and above on those EZ Extensions. Keep grinding brother
Congrats bro. I am the same (torso dominant) can I ask, what exactly did you do to grow arms? Isolate them first and concentrate getting stronger on isolations over time? Did you still press?
@@AlexLeonidas Hey Alex! Talking about abs, I wonder, do you do any specific ab work? I have a hard time fitting it into powerbuilding workouts and even choosing exercises as I can't isolate my abs too well and the lower back ends up getting involved. Thanks
Physique is looking better than ever! Mass and definition! Looking forward to seeing how much more cut you look when you get back down to 145lbs and even lower. You are very quickly becoming the ultimate natty king of TH-cam. And goes for physique and strength.
Man I think I'm going to be shredded AF at 145, and I think this current physique surpasses last year's look. I'm honored to represent the natty community, I love what it's becoming.
@@AlexLeonidasstarted watching in mid 2018, you grew more than you let your hair grow that year lol, I found your channel on a vid about cutting as I was obese at the time trying to lose weight, you’ve got so much more energy but a much more nuanced/less dogmatic view from those days. Can’t wait to see how you look on stage! 8 weeks💪
Alex I started doing tricep rope work extensively a while back at your suggestion. Did it for months. Something crazy happened when I re-incorporated dumbbell skull crushers. Elbow pain was completely gone, felt my triceps far more intensely, and was able to up the weight by 5-10 lbs in each hand. Gotta say that your tricep programming is the truth! 🙌
HELL YEAH C. TANG!!! My triceps recommendation come from stubbornness and hypermobility so you know it's highly specific. I'm so happy your elbow pain is gone and that you instantly got stronger. That's seriously win/win 🙌
John Meadows was such a huge part of me beginning my lifting journey, and I feel like in a sense you’re carrying on his legacy by incorporating a lot of his training methods. Just found your channel a few weeks ago and have loved everything I’ve seen so far. Keep it up brother 💯
Thanks in large part to your tips and advice I am closing in on 16 inch arms, within the next 2 weeks! Thanks for setting an example for us, that no matter what we can do better! Next bulk im shooting for 17's. Lets elevate this natural community to show that the natural way is truely the best way!
I definitely feel like weighted dips are a must-do for chest/triceps. I started out with dips back in June but had to do assisted on the machine but now I can do them with 35 lbs around my waist and the difference in my chest and triceps are noticeable. I believe I've put about half an inch or more on my arms in the past year
In my case due to bad leverages for bench, my arms do gain mass on the presses, but my chest sucks. Thanks for the barrel press recommendation, it's really helping!
He speaking straight facts I’ve been working out for 4-5 years 2 & 1/2 years I was actually consistent. All I did was close grip for all presses even The Ohp and it caused me to be very arm dominant I have 18s cold 19 1/2 pumped thanks to this method and I I’m your average gym bro at best! Especially when it comes to strength.
Man yesterday i hit 235 for the first time on the bench press, and all thanks to your advice man, I think training triceps helps you with benching imo.
You're past 2 plates, hell yeah Francisco and more to come!! Absolutely, lagging triceps will hold back benching potential. When I corrected mine, well we all saw what happened even with my 1RM.
Alex, after watching a couple dozen of your vids, I must say I am consistently impressed with your depth of knowledge, your understanding, and the many insights you convey, all with passion. Great work, sir. My only complaint is that it is almost too much, like I feel like I am taking PhD level coursework or something.
I feel like you are in peak condition rn ever since i started watching ( which is more than 6 years). You are really big while also being fairly lean to the point where we can see veins, separations and all that. Amazing
I 100% agree about the elbow angle on presses and how it relates to arm size and strength. I've always been quite arm dominant and now that I examine my leverages, I see that even on my normal grip bench my elbows travel waaay past 90degrees, leading to the strength deficit and triceps gains. Programming certainly does become much more intuitive when you understand how your leverages affect the biomechanics of each movement, always learning something new from you Alex
I have been doing low incline close grip bench press recently. My triceps are equal to my body, but this form gives me more rom/stretch for my pecs and requires less weight. Win- win for me. Will keep these tips in mind for when my tricep lag. Been wanting to implement dips too, so that will be fun.
What I learned: -Do all presses with a close grip -incline close grip bench and decline diamond pushups -do a pushdown (dual rope preferably) and then an extension (decline or overhead preferably) in that order 2x a week for at least 8 weekly tricep sets (but still rotate between normal pushdowns) -replace close grip bench for jm press on arm days -try elbow sleeves -get strong at weighted dips -use resistance from bands and chains
I added so much mass on the arm with the unilateral overhead tricep extension, semi-supinated grip on a cable machine, best exercise for packing on slabs of muscle mass and girth
IMO, close grip incline is the go to for lateral and medial heads of tris, hint let the bar descend to your second rip just below the clavicle cause if you let bar descend to your lower chest 5th 6th rib it becomes ant-delt, if you need extra burn diamond pushup directly after the set, but we need to be careful about the weight, it needs to be 50% of the regular benchpress.
That's an interesting pro tip and I've experienced the same thing. I guess bringing the bar up higher mimics more so a JM Press and is surprisingly less delts.
@Alex Leonidas quick question bro, do you think wrist size is a accurate indicator for potential arm size? Or do you think it's bullshit. it would be nice if with proper training and diet and effort that we could achieve greater results over these formulas of genetic limitations. Curious to know what you think 🤔
Yeah! Most of what I end up doing comes from here and I’ve figured some of this, he’s the only one that proves it a dedicated life to proving it. My chest gets it really good too with the close grip and colse grip dips. My chest & tries get knotted up straight up dinosaur eggs on the back of my arms and chest. Thanks Brother I’m learnin way-way more and I feel really good again I’ve just about taken my life completely back despite all the craziness. A strong mind and a strong body go hand and hand.
Great information as usual man, I can safely say that you motivated me to add an arm/delt day to my LULU split and it's working well. Dual rope pushdowns and unilateral pushdowns have my elbows feeling good and longhead looking bigger than ever. Combine this with bulking and you have a recipe for getting jacked! Thanks for the quality content
I used to not really like u but now ur growing on me, I tried the seated curl and finally felt my biceps working. I used to always find it hard to work my biceps but now I had the best bicep workout every
Bought dual ropes that I bring with me to the gym so I can really work long head. Seems like it's also time to start throwing in more close grip pressing and even try that dip machine. Recently hit a bulked 17" arm largely because of your advice, now on to 18"!
I think you've found your niche Alex, after the years of conjugate, above the knee rack pulls, powerlifting, you seem to have the physique for bodybuilding.
I got stuck on 39cm biceps since 18 to 20, until i started doing them first at least once a week and focus on improving, 21 yo at 40cm, 22 41cm and now 23 at 41.8 and still improving. It works and is really simple way to track progress, bar biceps now is 45kg 12 reps and 45kg 10 reps, follow with close grip 40kg 10 reps 2x, then adding some brachiali focused like hammer curls. But what helped me is doing them first at least one a week and trying to improve, as long as weight goes up, biceps grows up.
I incorporate a lot of close grip bench pressing when training triceps. I put in this exercise one of the biggest efforts. Of course doing and variety of french press, JM press and cables but pressing is king.
This makes a lot of sense; my natural push up width is narrow plus I do a lot of high rep push ups, so my triceps inadvertently got very beefy and my chest would give out before my tris
Thank you for the content been following since roughly 2016 such good info for free plus nothings better than some of these techniques and spreading them around to others. First they stare soon they can’t compare .Thanks Alex
I've been a sub since your early videos. If I remember right it was another channel name. Then life happened and I haven't watched u or worked out since 2015. I'm glad I found u again. U have built a totally dug free body that people can achieve with hard work. Glad u aint fake like most of these liar fawks in the utube fitness industry
I added a little more arm volume and added half an inch on my arms from that. Now I've been prioritizing longer rom, worse leverage compounds and also having an arm day and I've added almost another INCH after 2 months of that
My arms are at exactly 18.5 inches atm and let me tell you.. I always kept tricep isolations between 15-25 reps and my tricep literally makes 3/3 of my arms these days😂 On top of that, I managed to get 12 solid reps with the whole stack at the gym last time I tried maxing out just for lolz. So you got that right Alex, no need to lift insanely heavy on the isolations as long as you got a good compound that hits the triceps then finish of with isolations😎
here's what worked for me: 1. pick movements with a more natural ROM, ie dual rope pushdowns instead of straight bar. It'll allow for a greater ROM. 2. Pick one movement where your elbow is over your head, preferably the single arm cable extension, as it allows for the greatest stretch. 3. Train in a variety of rep ranges, don't just stick to the regular 12-15, do 1 heavy set of 6-8 then drop the weight and do 2-3 sets of 10-12. 4. Train them with more frequency, 3 times a week is the sweet spot and 4-6 sets per session is all you'll need cuz the frequency is high. 5. Stop training like a little b and take all your sets close to or to failure 6. PROGRESSIVE OVERLOAD
Great info!! I had elbow pain so bad that no matter what i did, it hurt. Then i came across louie simmons talking about AJ Robert's and his elbows that would hurt all the time. Louie recommend hundreds and hundreds of triceps band extensions with very light weight and ultra high reps. I started doing them, and OMG!! IT FREAKIN WORKED. I did them on my none bench days in the morning and at night an hour before bed. I looked into a little bit more and muscle grow at a faster rate than ligaments and tendons which isnt new news and they dont necessarily have their own direct blood supply. If you tear a muscle, you'll see blood under the skin, but you tear a tendon, and there's hardly any bleeding. They get their blood supply from surrounding sources. So when you're doing hundreds of reps with very light bands, that's pushing blood into the surrounding area to help the tendon with recovery. What is usually circulating in the blood? Nutrients.. i tried taking a protein powder and a good collagen powder two hours before doing the mini workout for the joint. My elbow has been feeling amazing and havent had any issues from it since. I hurt my left shoulder on bench day to the point i couldnt continue my bench workout.. so I started using the same recovery practice i did for my triceps. Within 3 weeks i was back under the bar benching at 90%.. try it out!! It works!! Anyone want the clips of louie talking about what i mentioned i can link it later. GL
I like the band work I can already see that making my elbows feel great. And focusing on the extension and stretch in lifts. I'll have to try that Laying double dumbbell extension.
I have been doing Smith Machine JM Pressing…really like it. The stability really is nice. I tend to think the Smith Machine gets overlooked on quite a few movements just for that reason.
You can grow your triceps with the standing Overhead Dumbbell Press, also known as Dumbbell Military Press. I do my Overhead Dumbbell press with a close grip, with the dumbbells close to my neck and shoulders. Just keep a pair of medium weight dumbbells next to your bed, and do a a few sets of close grip standing dumbbell presses, before you go to bed and also early in the morning.
Louie simmons recommend the roll back extensions for very good reason and if he recommend, then there's no arguing. It stretches the triceps so good.. I don't know why you wouldn't want to rotate those into your workout
I have been struggling with pushing past my current bench number, seeing this video made me realize that I have been overlooking a great tool in my bag, bands. I am going to try adding bands to my bench to to squeeze out those extra hypertrophic reps. Not entirely triceps related, but your video was great and informative, as are most of your videos.
I've been experimenting with adding a bit of triceps volume over the week with ez bar JM presses. As long as I keep my elbows tucked with a slow eccentric, I seem to be tendinitis free. If I try the same volume with BB skull crushers I'd be completely hosed. I also really love triceps press machines (kinda a machine dip equivalent). You can load it pretty heavily and it's not bad at all on your joints, not does it have the same stability demands as BW dips. Gonna hit 16" arms this year with those exercises 👍
months ago i started doing tri strap pull aparts only and last week i did straight bar tri push downs and the weight i did before for with the straight bar was to easy so yah using some kind of long rope or strap and spread it apart like you said makes a difference
Never thought about some of these great tips, which now has changed my arm day which ill do today, from French Press first and then close grip bench, to doing JM press first then french press. Even as an advanced lifter with 16 inch arms(lean) there is always room for optimization and improvement. Great video!
when i started lifting, i did not have much space at home, so i had to get one of those shorter barbells, and ofc had to use a close grip to bench. It was a pleasant surprice to see my triceps blowing up like crazy, couldnt believe it :D
Louie simmons recommend the roll back extensions for very good reason and if he recommend them, then there's no arguing. It stretches the triceps so good.. I don't know why you wouldn't want to rotate those into your workout. Louie always said they trained hard as possible and those were one of them he would go heavy on.
Hey Alex, big fan of your content. You always put out the most legit training information in the most clear & direct way. Wanted to ask, I saw you in a previous video do Reverse Grip Dips with an almost underhanded grip. That dip bar that you use that let’s you go Reverse Grip, what brand sells that? Been looking for it & can’t seem to find it
Personally really like overhead dumbbell tricep extension, if you clasp weight with both hands and only hold the weight with ridge of your hand you'll get the best stretch, mix that with Bench Dips, stack some weight and bam heavy sets.
In my experience, most people would see better results in the long term not going below say 12 reps for triceps isolation work. Unlike the biceps, which is quite hard to work effectively through compounds, like Alex said you can turn most pressing movements into a version where the triceps are the main mover. So heavy work is already taken care of. Just take it lighter on the isolation stuff, but still go hard. My personal favourite routine to hit triceps is this: *2-3 sets of 30-40 reps of band pushdowns *3-4 sets of 15-20 reps dual rope cable pushdown *2-3 sets of 10-12 reps overhead cable extension. This routine is very spammable and follows the John Meadows principle of starting with a peak contraction movement, then a medium tension curve movement, then a stretch movement
Hey Alex, I once commented on a post of yours that I barely had 14 inch arms. I finally have 15 inchers after taking my arms seriously. All of the tips you gave are real. My skull crusher went from literally the EZ Bar empty to 65lbs for 8 reps. My triceps grew like never before. I am very torso dominant, even diamond push ups I feel 100% in my chest. Thanks for the tips you’ve given throughout the years.
Good going bro keep grinding
Great job Othoniel, I remember seeing those comments. Bro, an inch gained is SERIOUS BUSINESS and you should be really proud of yourself. And to think your potential is even higher, I see you hitting 95lbs and above on those EZ Extensions. Keep grinding brother
Congrats bro.
Congrats bro. I am the same (torso dominant) can I ask, what exactly did you do to grow arms? Isolate them first and concentrate getting stronger on isolations over time? Did you still press?
What did you do?
Holy moly the leanness in your arms and forearms is already crazy, excited to see just how lean you can get when you compete.
Seems like most of the fat is stripped off there! Now just want to see more ab veins with deathly obliques. So hyped to step on stage.
@@AlexLeonidas bro have you decided to step on stage? Thats gonna be great ngl
When are you stepping on stage?
@@niharu6569 April 29!
@@AlexLeonidas Hey Alex! Talking about abs, I wonder, do you do any specific ab work? I have a hard time fitting it into powerbuilding workouts and even choosing exercises as I can't isolate my abs too well and the lower back ends up getting involved. Thanks
Physique is looking better than ever! Mass and definition! Looking forward to seeing how much more cut you look when you get back down to 145lbs and even lower. You are very quickly becoming the ultimate natty king of TH-cam. And goes for physique and strength.
Man I think I'm going to be shredded AF at 145, and I think this current physique surpasses last year's look. I'm honored to represent the natty community, I love what it's becoming.
@@AlexLeonidas be careful next time bro, try not to faint again.
@@Guts_Brando neck training was his guardian angel
@@AlexLeonidas you are already really lean take it as slow as you can and don't lose too much weight
I was just watching your really really old videos. Love going way back, Amazing how far we've come over the years. Ty senpai.
I also like revisiting them sometimes, it's crazy that I don't even recognize myself. Thank you OG, we've indeed ALL come very far.
@@AlexLeonidasstarted watching in mid 2018, you grew more than you let your hair grow that year lol, I found your channel on a vid about cutting as I was obese at the time trying to lose weight, you’ve got so much more energy but a much more nuanced/less dogmatic view from those days. Can’t wait to see how you look on stage! 8 weeks💪
Alex I started doing tricep rope work extensively a while back at your suggestion. Did it for months. Something crazy happened when I re-incorporated dumbbell skull crushers. Elbow pain was completely gone, felt my triceps far more intensely, and was able to up the weight by 5-10 lbs in each hand. Gotta say that your tricep programming is the truth! 🙌
HELL YEAH C. TANG!!! My triceps recommendation come from stubbornness and hypermobility so you know it's highly specific. I'm so happy your elbow pain is gone and that you instantly got stronger. That's seriously win/win 🙌
Love the subtle respect to John Meadows through the title❤
The GOAT, and John was using reverse band before it was cool
Respect
John Meadows was such a huge part of me beginning my lifting journey, and I feel like in a sense you’re carrying on his legacy by incorporating a lot of his training methods. Just found your channel a few weeks ago and have loved everything I’ve seen so far. Keep it up brother 💯
This is a great video man you can tell a lot went into this. Learned a lot here thank you!
I'm really happy that you found it informative man! Tried to provide many nuanced pro tips 💯
Thanks in large part to your tips and advice I am closing in on 16 inch arms, within the next 2 weeks! Thanks for setting an example for us, that no matter what we can do better! Next bulk im shooting for 17's. Lets elevate this natural community to show that the natural way is truely the best way!
16s are no joke, great work man and more to come!! We're raising the natty arm standards over here 💪🏻
I definitely feel like weighted dips are a must-do for chest/triceps. I started out with dips back in June but had to do assisted on the machine but now I can do them with 35 lbs around my waist and the difference in my chest and triceps are noticeable. I believe I've put about half an inch or more on my arms in the past year
In my case due to bad leverages for bench, my arms do gain mass on the presses, but my chest sucks. Thanks for the barrel press recommendation, it's really helping!
Close grip for life! Whatever exercise i do never mind back or chest only arms are growing(and shoulders). :D
Gotta respect the passion Alex has. Keep making the best fitness content on TH-cam!❤
He speaking straight facts I’ve been working out for 4-5 years 2 & 1/2 years I was actually consistent. All I did was close grip for all presses even The Ohp and it caused me to be very arm dominant I have 18s cold 19 1/2 pumped thanks to this method and I I’m your average gym bro at best! Especially when it comes to strength.
nah its just cuz u black
@@born2270😂
Man yesterday i hit 235 for the first time on the bench press, and all thanks to your advice man, I think training triceps helps you with benching imo.
You're past 2 plates, hell yeah Francisco and more to come!! Absolutely, lagging triceps will hold back benching potential. When I corrected mine, well we all saw what happened even with my 1RM.
@@AlexLeonidas that’s what I noticed too, I will keep training hard and aim for 270
@@franciscot019how is it going?
@@franciscot019I just hit my own 235 paused.
Alex, after watching a couple dozen of your vids, I must say I am consistently impressed with your depth of knowledge, your understanding, and the many insights you convey, all with passion. Great work, sir. My only complaint is that it is almost too much, like I feel like I am taking PhD level coursework or something.
It is not too much if anything we need more
Thanks for the wonderful compliments, Alan! The more learning, the better :)
I feel like you are in peak condition rn ever since i started watching ( which is more than 6 years). You are really big while also being fairly lean to the point where we can see veins, separations and all that. Amazing
I 100% agree about the elbow angle on presses and how it relates to arm size and strength. I've always been quite arm dominant and now that I examine my leverages, I see that even on my normal grip bench my elbows travel waaay past 90degrees, leading to the strength deficit and triceps gains. Programming certainly does become much more intuitive when you understand how your leverages affect the biomechanics of each movement, always learning something new from you Alex
Your videos have helped me so much. 14 years of lifting with underdeveloped shoulders/arms
You do the best technique I have ever seen in 50 yrs.
I have been doing low incline close grip bench press recently. My triceps are equal to my body, but this form gives me more rom/stretch for my pecs and requires less weight. Win- win for me.
Will keep these tips in mind for when my tricep lag. Been wanting to implement dips too, so that will be fun.
Really looking forward into this series!
Hope you make this a series like traps , arms,shoulders, legs, back etc etc grow that stubborn series 💪🙌👍
Covering all the muscles then creating another series 💪🙌👍
@@AlexLeonidas ty 💪🙌
What I learned:
-Do all presses with a close grip
-incline close grip bench and decline diamond pushups
-do a pushdown (dual rope preferably) and then an extension (decline or overhead preferably) in that order 2x a week for at least 8 weekly tricep sets (but still rotate between normal pushdowns)
-replace close grip bench for jm press on arm days
-try elbow sleeves
-get strong at weighted dips
-use resistance from bands and chains
This guy always giving free of charge game!
It's my pleasure!
This is just what I needed Alex! More elite tier fitness alpha from the best fitness influencer on youtube.
Real recognize, thank you for this!
I added so much mass on the arm with the unilateral overhead tricep extension, semi-supinated grip on a cable machine, best exercise for packing on slabs of muscle mass and girth
IMO, close grip incline is the go to for lateral and medial heads of tris, hint let the bar descend to your second rip just below the clavicle cause if you let bar descend to your lower chest 5th 6th rib it becomes ant-delt, if you need extra burn diamond pushup directly after the set, but we need to be careful about the weight, it needs to be 50% of the regular benchpress.
That's an interesting pro tip and I've experienced the same thing. I guess bringing the bar up higher mimics more so a JM Press and is surprisingly less delts.
@@AlexLeonidas yes it is more similar to JM press but I feel it is more natural movement pattern
Loving this series so much. Thanks Alex!!
Another killer video man, seriously one of the best in this space
Amazing as Always 🔥🔥
This dude makes complete sense. Straight up.
Real recognize
@Alex Leonidas quick question bro, do you think wrist size is a accurate indicator for potential arm size?
Or do you think it's bullshit. it would be nice if with proper training and diet and effort that we could achieve greater results over these formulas of genetic limitations. Curious to know what you think 🤔
Yeah! Most of what I end up doing comes from here and I’ve figured some of this, he’s the only one that proves it a dedicated life to proving it. My chest gets it really good too with the close grip and colse grip dips. My chest & tries get knotted up straight up dinosaur eggs on the back of my arms and chest.
Thanks Brother I’m learnin way-way more and I feel really good again I’ve just about taken my life completely back despite all the craziness. A strong mind and a strong body go hand and hand.
🤣 “proving” it!! Spell check
Dedicated a life time to proving it. Now it sounds right 💪🏼
Thanks again Brotha 🤘🏼
Dips and dual rope Pushdowns are essential!
needed this. My chest and lats completely overpower and shoulders and arms
Great information as usual man, I can safely say that you motivated me to add an arm/delt day to my LULU split and it's working well. Dual rope pushdowns and unilateral pushdowns have my elbows feeling good and longhead looking bigger than ever. Combine this with bulking and you have a recipe for getting jacked! Thanks for the quality content
I used to not really like u but now ur growing on me, I tried the seated curl and finally felt my biceps working. I used to always find it hard to work my biceps but now I had the best bicep workout every
Bro you're looking insane, I am excited to see you on stage
Great man, continue with the series!!
Thanks Ivan, next time is likely forearms!
"Some arbitrary standard like the floor is stopping you" had me in tears 😂
Love your content brother
I love a narrow grip incline bench press. I get better upper chest pump with a narrow grip AND I get a really good stretched position on the triceps.
I’ve been watching Tricep videos all day and I must say this is the best one
Bought dual ropes that I bring with me to the gym so I can really work long head.
Seems like it's also time to start throwing in more close grip pressing and even try that dip machine.
Recently hit a bulked 17" arm largely because of your advice, now on to 18"!
I think you've found your niche Alex, after the years of conjugate, above the knee rack pulls, powerlifting, you seem to have the physique for bodybuilding.
Liking the video before watching because i know everytime Alex posts Im in for a treat, god bless you man, and thank you for everything you do!
Bless you bro, I'm honored to be helpful!
No wonder why Mike Mentzer was preaching closed grip BB incline pressing.💪
Mike was right about a lot of things 💪
❤ amazing tips as always. One of the Best content creators in the world for natty guys
Dude, I literally put my unit through several different resistance profiles too. Amazing
They must hate and love you!
also had the idea of narrowing my presses a while ago and I can guarantee that it works!
I got stuck on 39cm biceps since 18 to 20, until i started doing them first at least once a week and focus on improving, 21 yo at 40cm, 22 41cm and now 23 at 41.8 and still improving. It works and is really simple way to track progress, bar biceps now is 45kg 12 reps and 45kg 10 reps, follow with close grip 40kg 10 reps 2x, then adding some brachiali focused like hammer curls. But what helped me is doing them first at least one a week and trying to improve, as long as weight goes up, biceps grows up.
Do you do on arm day biceps before triceps?
@@myhonorwasloyalty
This is monday
1.wide grip biceps:
20. 30. 45. 45
12. 12. 12. 11
2.narrow grip biceps:
40. 40.
10 10
3.brachialis hammer:
14. 14
11. 10
4.incline chest dumbells: flexaj
10 16 25. 35. 35
12. 12. 12. 12 10
5.flat chest bucice:
20. 30. 40. 40
12. 12. 10. 8.
And this would be thuesday then
1.lat pulldown wide back:
20. 40. 70 70
12. 12. 10. 10
2.narrow back lat pulldown:
60. 80. 80
12. 10. 10
3.rows:
40. 60. 80. 80
12. 12. 10. 9
4.down back
0. 5
12. 12
5.shoulder side:
6. 10. 10
12 12 10
6.shoulder press:
16. 20. 27.5. 27.5.
12. 12. 10. 10
7.shoulder back:
2. 4. 6. 6
12 12. 12. 12
7.5. shoulder side 1 arm:
8kg. 8
12. 10
8.triceps skull rusher:
15. 35. 45. 40
12. 8. 10. 8
9.triceps overhead dumbell 1 arm:
14. 14
12. 10.
10.triceps down push rope:
15. 25. 25
12. 12. 10
Love some of your techniques thanx for sharing brother
Perfect timing! I’m looking to add some decent triceps mass!!! 💪💪💪💪
Guaranteed results, let's goooooooo 💪💪💪
@@AlexLeonidas yessir!!!
I incorporate a lot of close grip bench pressing when training triceps. I put in this exercise one of the biggest efforts. Of course doing and variety of french press, JM press and cables but pressing is king.
Alex you are awesome brother and your content is so helpful!💛💯
You rock Blizzy, thanks for your support!
This makes a lot of sense; my natural push up width is narrow plus I do a lot of high rep push ups, so my triceps inadvertently got very beefy and my chest would give out before my tris
Great vid! Speaking of overloading the top end, LOVE skullcrushers from the floor using slightly larger (10kg) plates on the bar
Damn Arms looking shredded and grainy! Keep it up man!
Thanks man, I'm loving the look!
Terrific stuff. Thanks!
Glad you liked the tips, cheers man!
Looking insane bro!
Alex's physique never looked better, i think he is reaching his peak
It's my current peak but I still got many more years to progress! I'm excited for the future.
Every yesr should be your peak
Thank you for the content been following since roughly 2016 such good info for free plus nothings better than some of these techniques and spreading them around to others. First they stare soon they can’t compare .Thanks Alex
Honey, wake up, Alex has just posted another "grow your stubborn" vídeo 😁💪
Yeahhhhhhhhhhhhh
Fantastic advice Alex!
Alex your shredded as hell. Damn 🔥
Dip dipty dip duh dip dip duh dip. Ohweeeeeeeeeoooooooooo. Ya, I sing while walking to the dip machine. Doo Wop, music to my tris.
The king of naturals!
I appreciate you saying that, Austin!
I've been a sub since your early videos. If I remember right it was another channel name. Then life happened and I haven't watched u or worked out since 2015.
I'm glad I found u again. U have built a totally dug free body that people can achieve with hard work. Glad u aint fake like most of these liar fawks in the utube fitness industry
cant believe im getting knowledge of this level for free, what a time to be alive.
I added a little more arm volume and added half an inch on my arms from that. Now I've been prioritizing longer rom, worse leverage compounds and also having an arm day and I've added almost another INCH after 2 months of that
an inch in 2 months? Takes me a year.
Yeah been doing smith machine JM press since Joe bennet made the video on them. They are so good!
wating for leg fix and man your physique is so impressive.
This reminds me of a old 1980's gym training video for staph and personal trainers. I love it.
My arms are at exactly 18.5 inches atm and let me tell you..
I always kept tricep isolations between 15-25 reps and my tricep literally makes 3/3 of my arms these days😂
On top of that, I managed to get 12 solid reps with the whole stack at the gym last time I tried maxing out just for lolz.
So you got that right Alex, no need to lift insanely heavy on the isolations as long as you got a good compound that hits the triceps then finish of with isolations😎
here's what worked for me:
1. pick movements with a more natural ROM, ie dual rope pushdowns instead of straight bar. It'll allow for a greater ROM.
2. Pick one movement where your elbow is over your head, preferably the single arm cable extension, as it allows for the greatest stretch.
3. Train in a variety of rep ranges, don't just stick to the regular 12-15, do 1 heavy set of 6-8 then drop the weight and do 2-3 sets of 10-12.
4. Train them with more frequency, 3 times a week is the sweet spot and 4-6 sets per session is all you'll need cuz the frequency is high.
5. Stop training like a little b and take all your sets close to or to failure
6. PROGRESSIVE OVERLOAD
Honest guy
Great info!! I had elbow pain so bad that no matter what i did, it hurt. Then i came across louie simmons talking about AJ Robert's and his elbows that would hurt all the time. Louie recommend hundreds and hundreds of triceps band extensions with very light weight and ultra high reps. I started doing them, and OMG!! IT FREAKIN WORKED. I did them on my none bench days in the morning and at night an hour before bed. I looked into a little bit more and muscle grow at a faster rate than ligaments and tendons which isnt new news and they dont necessarily have their own direct blood supply. If you tear a muscle, you'll see blood under the skin, but you tear a tendon, and there's hardly any bleeding. They get their blood supply from surrounding sources. So when you're doing hundreds of reps with very light bands, that's pushing blood into the surrounding area to help the tendon with recovery. What is usually circulating in the blood? Nutrients.. i tried taking a protein powder and a good collagen powder two hours before doing the mini workout for the joint. My elbow has been feeling amazing and havent had any issues from it since. I hurt my left shoulder on bench day to the point i couldnt continue my bench workout.. so I started using the same recovery practice i did for my triceps. Within 3 weeks i was back under the bar benching at 90%.. try it out!! It works!! Anyone want the clips of louie talking about what i mentioned i can link it later. GL
Thank you Alex. I will try those decline diamond push ups
Decline diamonds change everything! Enjoy
I like the band work I can already see that making my elbows feel great. And focusing on the extension and stretch in lifts. I'll have to try that Laying double dumbbell extension.
The 🐐🐐🐐🐐
I keep catching your uploads super early lol.
I have been doing Smith Machine JM Pressing…really like it. The stability really is nice. I tend to think the Smith Machine gets overlooked on quite a few movements just for that reason.
BEST JM Press hands down, especially with bands.
You can grow your triceps with the standing Overhead Dumbbell Press, also known as Dumbbell Military Press. I do my Overhead Dumbbell press with a close grip, with the dumbbells close to my neck and shoulders.
Just keep a pair of medium weight dumbbells next to your bed, and do a a few sets of close grip standing dumbbell presses, before you go to bed and also early in the morning.
Louie simmons recommend the roll back extensions for very good reason and if he recommend, then there's no arguing. It stretches the triceps so good.. I don't know why you wouldn't want to rotate those into your workout
Thank you brother for advises 🙏🏻💪🏻
I have been struggling with pushing past my current bench number, seeing this video made me realize that I have been overlooking a great tool in my bag, bands. I am going to try adding bands to my bench to to squeeze out those extra hypertrophic reps. Not entirely triceps related, but your video was great and informative, as are most of your videos.
I've been experimenting with adding a bit of triceps volume over the week with ez bar JM presses. As long as I keep my elbows tucked with a slow eccentric, I seem to be tendinitis free. If I try the same volume with BB skull crushers I'd be completely hosed. I also really love triceps press machines (kinda a machine dip equivalent). You can load it pretty heavily and it's not bad at all on your joints, not does it have the same stability demands as BW dips. Gonna hit 16" arms this year with those exercises 👍
Great tips here, 100% you're going to claim those 16 inch arms.
Needed this
months ago i started doing tri strap pull aparts only and last week i did straight bar tri push downs and the weight i did before for with the straight bar was to easy so yah using some kind of long rope or strap and spread it apart like you said makes a difference
Always good videos!!!!
Pure gold
You deserve your flowers brother 💐 💐💐
Never thought about some of these great tips, which now has changed my arm day which ill do today, from French Press first and then close grip bench, to doing JM press first then french press. Even as an advanced lifter with 16 inch arms(lean) there is always room for optimization and improvement. Great video!
16 inch arms are not advanced mate for a natty. 18 inch arms is achieveable. idk why you guys set your expectations so low.
when i started lifting, i did not have much space at home, so i had to get one of those shorter barbells, and ofc had to use a close grip to bench. It was a pleasant surprice to see my triceps blowing up like crazy, couldnt believe it :D
Oh yessssssss the arbitrary knurling forced a narrower grip and you realized the normal close grip wasn't really that close :D
Louie simmons recommend the roll back extensions for very good reason and if he recommend them, then there's no arguing. It stretches the triceps so good.. I don't know why you wouldn't want to rotate those into your workout. Louie always said they trained hard as possible and those were one of them he would go heavy on.
They're great to rotate in with a variation of a more strick dumbbell extension. Use them all and rotate to avoid accommodation.
single arm overhead extension full rom high reps keeping humerus vertical ... even small pause at the bottom to really stretch long head
Hey Alex, big fan of your content. You always put out the most legit training information in the most clear & direct way. Wanted to ask, I saw you in a previous video do Reverse Grip Dips with an almost underhanded grip. That dip bar that you use that let’s you go Reverse Grip, what brand sells that? Been looking for it & can’t seem to find it
Personally really like overhead dumbbell tricep extension, if you clasp weight with both hands and only hold the weight with ridge of your hand you'll get the best stretch, mix that with Bench Dips, stack some weight and bam heavy sets.
Always great advice my brother
In my experience, most people would see better results in the long term not going below say 12 reps for triceps isolation work. Unlike the biceps, which is quite hard to work effectively through compounds, like Alex said you can turn most pressing movements into a version where the triceps are the main mover. So heavy work is already taken care of. Just take it lighter on the isolation stuff, but still go hard.
My personal favourite routine to hit triceps is this:
*2-3 sets of 30-40 reps of band pushdowns
*3-4 sets of 15-20 reps dual rope cable pushdown
*2-3 sets of 10-12 reps overhead cable extension.
This routine is very spammable and follows the John Meadows principle of starting with a peak contraction movement, then a medium tension curve movement, then a stretch movement
I’ve found doing close grip bench with a moderate close grip increases stimulus on the chest rather than doing a wider grip.