all right hi everybody john meadows here hopefully you watched that last video on high rep training for biceps today we're just going to do higher up training for triceps so if you if you're maybe if your joints are a little beat up or if you just want to try something different you can grow with higher reps just the same as you can with lower reps there's a couple things you got to consider in terms of going to failure exercise selection or resting between sets but you can absolutely grow using a little bit of higher rep counts on your sets so that's what we're going to focus on today higher reps for triceps for growth okay here we go on triceps first exercise is a normal rope push down now i like to drive the rope kind of straight down instead of back to me just to keep a little more tension on the triceps um i'm taking them down i'm locking them out today just flexing really hard so two sets of 25 here now we just finished biceps so we really only did one warm-up set before we did this because having done biceps there's already a lot of blood and air and literally just one set you can feel the blood moving from the bicep all the way around to the back of the tricep very quickly and the same thing would happen if we did triceps first and then did biceps so that's the nice thing about doing your buys after tries or tries after buys is uh the second one it won't take long to warm up so two sets of 25 to get us started okay so the second exercise are those crucifix extensions i think that's what we all agreed to call them i absolutely love those man those feel good um try to keep your arm parallel and some people like to keep the cable in front of them sometimes people keep the cable behind them just play around and figure out what's right for you where do you feel the most in your triceps you should feel the long head down there at the bottom on the inner head but uh 25 reps there phenomenal exercise um started doing these uh he was in march with my buddy austin in his garage he showed me these and so i'm trying to keep up with them and keep remembering to do them because it's an awesome exercise so that is exercise number two higher rep training is effective uh as long as you take the sets really close if not to failure all right just the the simple science of this is if you use a light weight you're only gonna get so much activation so many muscle fibers they're going to produce force because you're not really pushing your body that hard to produce that much force but as you continue to do reps though you'll notice obviously fatigue sets in so more muscle fibers are caught into play so you get more activation and so forth and so forth and the closer you get to failure the more you get the closer you get to full activation and uh that's just a basic concept that you know when people say lightweight is just as good as heavyweight well yes and no it can be if you're going closer to failure because you've got to get full activation you got to load every muscle fiber and you got to exhaust them if it was just a matter of going heavy we could just do sets of triples and we would all look massive but you also have to fatigue muscle fibers too so anyways i just wanted to mention that so light weights are awesome or else i wouldn't be doing this video but the sets need to be much closer to failure which means much more painful in some instances like like the the workout now is extremely painful because of the burning if you can't work through the burn you can't work through the pain forget like lighter weights forget it it's not for you because you want to stop your sets way before you get the benefit out of them so just keep that in mind okay so these i call them tricep dumbbell kick outs all it is is a lying extension except you don't go behind your head you drop the dumbbell to your shoulder and you get a really good stretch that's all it is just think line extension um but don't go behind your head i just call them kick outs because you're just kicking the weight up but these are very very difficult they feel really really good though especially at this phase in a workout where we've already done a couple exercises so i hit failure probably around 21 or 22 so honestly my last two are really sloppy but um two sets of 25 here your triceps should be mega pumps right now okay oh we finished with diamond push-ups old-school body weight exercise hey sometimes bodyweight exercises are absolutely phenomenal i love bodyweight exercises 25 on this was really really tough i was trying to really use my triceps and not press with my chest um but honestly at this point in workout these are really really hard so great finisher real good for the medial part of your tricep that's the thick part down by your elbow so see if you can get two sets of 25 on this one all right that's it um for triceps there's your eight sets of 25 there's your 200 reps you should have a mega pump and you could do what we did which we did the bicep workout which you already saw and then the tricep worked out actually you know what you can do if you want if your triceps are more of a priority do this tricep workout and then go into the bicep workout whichever one you think needs more work do first so anyways i hope you enjoyed that a lot of fun a lot of reps a lot of blood flow we'll see you next time