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From doing 3 sets of dips, 2 angle bar pulldowns, 2 rope pulldowns
to
2 dips, 3 decline cable skull crunchers, 3 rope pulldowns

that is my Tricep day. Am i doing to many? Or in the wrong order? Or omitting anything?

Hey JohnOregon

I train 8-10 sets everytime on each bodypart sets 9 and 10 i use as finishers to really fatigue pump and burn those last muscle fibres so no i think 8 sets is not over training at all. On tricep day i finish with underhand pull downs on the cable machine they are great for building the tricep under the bicep on the inside of the arm or i would finish with dips, the reason im saying dips is because i dont think they are effective enough for building mass, so i use them for finishers the reason being I DON'T KNOW ABOUT YOU but i tend to explode too quickly out with the positive and dont go deep enough with the negative although i do try my hardest i know im not giving it 100%

CLOSE-GRIP STRAIGHT BARBELL BENCH PRESS is an excellent mass builder set up your spotting bars or have a friend to spot you so you can really concentrate on your negatives as well as your positives and you will get the huge results with this excercise compared to dips, can i make a suggestion for your next tricep day?

If not here it is anyway

3 CLOSE-GRIP STRAIGHT BARBELL BENCH PRESS
3 TRICEP BAR SKULL CRUSHERS
2 ROPE PULLDOWNS AND FINISH WITH
2 UNDER- HAND PULLDOWMS
ALL IN THIS ORDER AND LET ME KNOW NEXT WEEK WHAT YOU THINK

3 CLOSE-GRIP STRAIGHT BARBELL BENCH PRESS
3 TRICEP BAR SKULL CRUSHERS
2 ROPE PULLDOWNS AND FINISH WITH
2 UNDER- HAND PULLDOWMS

I got the cadence per Mark right. I hold on the PCP yada yada.
I will try the above unless I hear otherwise from wherever it might come from.
I need to do the skull crushers with the decline cables because the regular ones with a real bar hurt my elbow.
However, I am still adding weights and reps doing the dips. I do understand what you are saying.
If I change, how will I know it's been effective?
Thank you for speaking up.

I have never really like dips only time I use them is the chest version or if I do triceps dips for arms I normally do these as a superset after pushdowns or as a finish like LALA. I think you should add some direct overhead work to get a real stretch in the long head muscle which for some reason I never really feel when fully declined. I also don't like rope pushdowns they never seem natural for me rope usually opens out when arms are fully contracted and hurts my elbows I can handle more weight with a straight bar and feel no pain but use what ever feels right for you.

I usually do my triceps with chest routine as follows:

2x E-Z Bar Decline Extensions
2x Tricep Pushdowns
2x One Arm Dumbbell Extensions (behind head)
1x One Arm Tricep Pushdowns (underhand grip with stirrup)

If I was not grouping triceps with chest Close-Grip Press is a really good mass builder you can introduce a One Arm Dumbbell Extensions or Seated Overhead Barbell Extensions which will add some good direct overhead work.

2x Close-Grip Press
2x E-Z Bar Decline Extensions
2x Pushdowns
2x One Arm Dumbbell Extensions (behind head)

JohnOregon wrote:From doing 3 sets of dips, 2 angle bar pulldowns, 2 rope pulldowns
to
2 dips, 3 decline cable skull crunchers, 3 rope pulldowns

that is my Tricep day. Am i doing to many? Or in the wrong order? Or omitting anything?

Dips... ugh... next you'll chase cars and howl at the moon...

Anyway... There's nothing wrong with the order here at all. There's nothing omitted in terms of a more effective exercise you should be doing, either. As far as overtraining... I say maybe. The precise point at which it's too much versus just enough varies from one individual to the next. I'm with LALA, I don't think you're overdoing it. Eight sets in my mind doesn't scream overtraining so much as mumble something about being on the high end. You should be ok - you should also keep an eye on it and listen to your body. As to telling efficacy... it's triceps. You'll visually see the results, and you get that lovely burnt torn stretched feeling from head to head. Trust me, you'll know.

Yes, I have the torn stretched feeling happening with my current workout.
I do thinks dips might take care of the same angle/area that kneeling single arm cable pullbacks take care of.
The reason I say this is because Mark is big on those. If Mark is big on it, I'm big on it.
I also use the widest part of the dip bar (it has slight outward "V", not parallel). Fancy LA fitness bars and all that.
Mark also said he likes the rope pulldowns because you can reach the PCP: the rope splits and allows your arms to go all the way straight instead of a bar which runs into your johnson. . . .

thanks

JohnOregon wrote:Yes, I have the torn stretched feeling happening with my current workout.
I do thinks dips might take care of the same angle/area that kneeling single arm cable pullbacks take care of.
The reason I say this is because Mark is big on those. If Mark is big on it, I'm big on it.

Me too as a general rule. I just despise and loathe that specific exercise. Not like oh it hurts my joints, or oh I don't find it effective, just oh my geebus I'd rather be hit in the head with a bar for twelve reps than have to do one more of these. You're more likely to see me do bent-over rows (and those aggravate literally every bad joint in my body).

JohnOregon wrote:I also use the widest part of the dip bar (it has slight outward "V", not parallel). Fancy LA fitness bars and all that.

Yours get redone too? They just finished redoing all the LA's here in Phoenix. All super deluxe fancy schmancy now. Though why on earth no LA I've ever been to has more than 1 straight bicep curl bar is beyond me... go figure

JohnOregon wrote:Mark also said he likes the rope pulldowns because you can reach the PCP: the rope splits and allows your arms to go all the way straight instead of a bar which runs into your johnson. . . .

thanks

You know... help me out on that one with the rope, actually. The bar I can position myself pretty easily - hands on the very very edges of the stubby little straight bar on the cable, lean forward a bit, starting position is like a t-rex and shove the weight down. Easy. The rope I can't seem to get the motion right, like I don't feel it in my triceps the way I do with the bar, and the motion just generally feels awkward to me with the rope. Got any tricks on how to get it right with the rope??

I here you on this one JoH I use the following attachments works just as good as rope!

Multi Exercise Bar


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Tricep Press Down Bar


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Ok. never mind. I was doing 2 sets with each, the angle, then the rope.

krs wrote:I here you on this one JoH I use the following attachments works just as good as rope!

Multi Exercise Bar

You know... I had wondered if you could use this jigger for that purpose...

krs wrote:Tricep Press Down Bar

But THIS critter can seriously seriously die in a fire. I mean, I know I'm built all weird, but really, I can't be the only one that this thing smacks directly onto the iliac arch of my hips... like freakin' OW yo...