Overview
This session covers a high-rep triceps workout designed for muscle growth, particularly suitable for those seeking joint-friendly training or variety. Key exercises, principles behind high-rep effectiveness, and order of arm workouts are discussed.
High-Rep Triceps Training Principles
- High reps can effectively build triceps as long as sets are taken close to failure.
- Muscle activation with lighter weights increases as you approach failure, compensating for lower load.
- Working through discomfort and muscle burn is crucial for benefits from high-rep sets.
- Exercise order (biceps before triceps or vice versa) can influence warm-up efficiency but both approaches are effective.
Exercise Sequence and Technique
- Rope Pushdowns: 2 sets of 25 reps, pushing straight down to maintain triceps tension and full lockout on each rep.
- Crucifix Extensions: 25 reps, arms kept parallel, cable position varied to target the triceps’ long head.
- Tricep Dumbbell Kick Outs: 2 sets of 25 reps, lying extension to shoulders (not behind the head), aiming for a deep stretch.
- Diamond Push-Ups: 2 sets of 25 reps, focus on triceps activation, excellent finisher, particularly for the medial triceps area.
Practical Tips and Workout Structuring
- Only one warm-up set may be necessary if starting after biceps due to existing blood flow.
- Switch order (triceps before biceps) if triceps are a higher priority.
- Strive for a pump and complete 200 total reps (8 sets of 25).
Recommendations / Advice
- For high-rep training, always push sets near failure to maximize muscle fiber activation.
- If joint health is a concern, high-rep protocols can be less stressful than heavy lifting.
- Choose exercise order based on which muscle group you want to prioritize in your session.