Bodybuilding Forums

Friday I will post a youtube of my pulldown fiasco.

"3 CLOSE-GRIP STRAIGHT BARBELL BENCH PRESS
3 TRICEP BAR SKULL CRUSHERS
2 ROPE PULLDOWNS AND FINISH WITH"
I do that basically in reverse
Start out with Arm extensions 2 sets (I find it more comfortable than standing pulldowns)
then skull crushers 2 sets
then 2-3 sets close grip bench press(I use a machine because it provides more stability)
I'm also on TSPA atm so I try to keep my work outs fairly short.

Here is me and my tricep exercises. For evaluation. Notice how different the angle bar pulldown is from the rope pulldown.

http://www.youtube.com/watch?v=F41wAGYBUAc

JohnOregon looking at the video I have to say if I can see it surely you must? Your form is bad also the range of motion is also suffering.

If you have been using this form all the time that is the main reason you are having trouble growing your triceps. Number one the weight is suppose to be a tool to stimulate the muscle so to do this use the right weight you’re going to HEAVY your form is bad. Why not scrap the angle and rope pushdowns and go back to basics, use the regular normal approach pushdowns no leaning forward stand closer to the cable using a straight bar keeping elbows fixed to sides at all times throughout entire exercise keep ego at door and start with a lighter weight and push down slowly while elbows are fixed at side of the body keep pushing till arms are lock out and bar is push into your body give a nice hard squeeze for at least a second and go slowly back up keeping elbows fixed at sides.

Sometimes when you lean forward doing triceps you can get into the habbit of leaning too much and for the firts few inches of the exercise the shoulders take the load instead of the intended muscle like the tricep, standing straight and closer to the cable will help keep form better, and plus you can always go back to Marks style later once you have got form down to an art.

Also ditch the elevated dips and do close-grip bench instead until you feel you are able to do normal Tricep dips on a real dip bar.

If you have been using this form all the time that is the main reason you are having trouble growing your triceps.

I'm not having trouble growing my triceps. The beginning of this thread I was just asking about adding another set or 2.
Glad to know I've inspired all sort of dialogue, that is what a forum is for.

The dips are on a normal bar. that foot thing is not attached, just in the way.
I'm pretty sure I'm using my triceps on the pulldowns, not shoulders, and I was trying to mirror Mark's videos.
In the beginning I started to make the video to show Joh the difference between rope and angle bar and where they end up on the PCP.
Going less weight no matter what my form, will put the reps way over 8-12.
I used to do the nice straight up straight bar version. For 20 years. Wouldn't mind going back to that.
I'm not that far off I believe. But, I will think about it.

The dips are on a normal bar. that foot thing is not attached.......Great my mistake keep using it then John

It does not matter if you bent over sitting or laying down if form is bad form is bad using that angle bar your not getting a full range of motion also your arms are not truley locked out. When using the rope elbows should be closer to body and at the end of the exercise it looks more of a row then a pushdown.

Give the straight bar a try and the standing straight closer to the cable a go and also seend a vid would be great.

Left the camera on the airplane Tuesday when I came back from Los Angeles.
It might be in the lost and found, waiting to see.

That’s a shame John hopes it wasn’t too expensive

Here is Mark's blog and video.
45 degree angle, don't lock the arms, hmmm
My guess is I'm just a little off.

http://www.musclehack.com/the-mcmanus-tricep-pushdown/

To quote Mark:

* Stand a few paces back from the pulley so that the chain is at about a 45 degree angle

* Bend at the knees

* Lean the torso forward and keep a straight back. Stick your butt out.

* You want to push the attachment down until your arms are fully extended. You DO want to ‘lock-out’ the arms in this exercise. This is the PEAK CONTRACTION POINT and because of the angle of arms and the chain, we place much greater resistance at this point where most tricep muscle fibers are recruited. We can therefore induce more microtrauma, which in layman’s terms means MORE GROWTH STIMULATION!

* Ideally, if you had a long rope attachment or something that would allow the arms to extend the arms BEHIND the torso, that would allow for an even FULLER contraction of the triceps. However, this really is EXCELLENT as it is – don’t be concerned too much. I’m using this type of attachment.

When I say locked out I mean arms fully extended or you could end up with some joint pain.

I guess it’s only me that has the opinion that you are not getting full range of motion, rope tricep pushdowns the only movement should be forearms not elbows.

I still think you are bent over too much and there is some shoulder play Mark is more up right but doing this style will encourage you to do so as weight increases that’s why I don’t like this position. I not saying Mark’s style is crap but I don’t feel comfortable doing it this way but that's what this forum is for sharing each others opinions.

The main thing is if you are happy and making good gains then it's working no need to fix it so tell me to fuck off and mind my own business and I won't hold it against you

The last exercise look pretty intense thou.