Triceps Training: Overcoming Genetic Limitations
Why the hell is Todd “T-Rex” Lee writing an article on triceps!? That’s like R. Kelly writing about respecting women isn’t it? I have poured years into trying to grow my arms. I have spoken to the worlds best trainers about it. I have watched every pro’s training videos, memorized the origins and insertions, and hired different coaches JUST FOR ARM TRAINING. Once in all seriousness said I would sell my soul for bigger arms. This is what I’ve learned, free of charge…
Every single person who knows his stuff has told me its genes. That I really am doing everything right but that my gifted genes in my calves are balanced out with cursed arms.
To me that’s a cop out; “genetics” is like the modern day equivalent of “God’s will” to accept that your F.A.B. then why even try? I have busted my ass to get bigger arms and its working, genetic handicap or not. If I can do it with what I have been taught and discovered then I know you can too!
Easy there turbo, not those kind of positions:) I’m talking about how to orient the arm so that the contraction of the triceps allows you to work the different parts of the force continuum. No really. I’m not making this up. The strength of the muscle is not equal throughout its contraction. At the most stretched position and at the most contracted position the muscle is weakest. When the muscle is half contracted, when you’re in the middle of your range of motion, your muscle is its strongest. There are 3 basic positions: Contracted, Stretch, and Strength.
When your arm is behind your back the long head of your tricep is contracted as much as possible from the origin. This is because the long head attaches at the scapula (shoulderblade), not the humerus (upper arm) as are the medial and the lateral tricep heads. This means you need to have your arm behind you to fully contract your triceps. I like the contracted position to get a great pump.
The best example of this position is the Dumbbell Kick Back, because your arm is behind you and when your arm is fully extended gravity is acting at a 90 degree angle from the direction the muscle is lying. In other words the muscle is in its most contracted position possible and the force is in the most direct direction possible. In between sets squeeze the muscle in this contracted position. This starves the muscle and creates an up-regulation of nitric oxide (NO).
NO will increase your pump throughout the rest of the workout. Some try to get their pump at the end of the workout, others the beginning. I get the best pump when I do it at the beginning, but then I lose it before the end, on the other hand If i start with stretch and end with contraction I get a pump the whole workout, but not at the skin tearing level as doing the contraction position first. For this reason I developed Wyked 2.1. With this I can have a pump throught the entire workout.