What's up champ! I'm Vince Del Monte of
GeneExpressionTraining.com. If you're
looking for a super fast, super efficient
solution to bigger triceps, you're going
to want to watch this video. You're going
to want to try this workout that I give
you. We're going back to the basics. We're
going to be working on one spot here for
the whole workout. Just dumbbells. So
anyone can do this workout.
This workout is very effective because
it achieves a number of things. The first
thing it does is, it gets a lot of work
done in a short period of time which is
a concept of density. More quality work
and less time means you're going to work
harder. When you work harder, you're going
to produce better results.
Another reason this workout is very effective
it's because it produces a lot of lactic
acid which helps trigger growth hormone
which in turn is going to help you stay
leaner and pack on some solid muscle
onto your arms. Third reason you're going
to want try this is because it's very
challenging. Alright. Because we're going
to hit all points of the strength curve.
The exercises are selected very
carefully and they don't cause redundant
movement patterns. We're going to
challenge the lengthened portion, the
mid-range and the shortened position so
you'll find that oh I've never worked
back here before oh it feels different
when I get into these positions and
that's because you're challenging parts
of the triceps that cross the shoulder,
you're challenging parts of the triceps
that cross the elbow. So you're going to get
full development. Alright. This is a very
smart workout. Let's get into it. So we're
going to start off with lying dumbbell
tricep extensions. It's the mid range. You're
going to find a weight that causes you
to fail at 10 reps so if you can do 11
it was too light. If you can't do 10,
it was too heavy. Now after the first 10
reps you're going to take a 10 second
rest. Alright. Then you're going to
superset it with rolling dumbbell tricep
extension so we're going to challenge
the lengthened portion of the triceps
here. We're going to let the dumbbells
roll back then we're going to roll them
forward and go into extension. Alright.
This is going to really make your
triceps pop. After that, that's one set.
You've got two more to go so we're doing
three super sets on this first combo.
Alright. You're going to take 90 seconds
in between supersets. Very straightforward.
Get your stopwatch out here so you can
get that lactic acid going. If you start
feeling pukey during this arm workout
that's pretty normal.
Most people never feel puking during
arms. it just leg day, but this
generates so much lactic acid that's
kind of a response that your body kicks
back. The key here guys is to keep the
weights right. I want you to hit 10 reps
because this is a metabolic stress
workout. So the goal is to go for the
burn. So a lot of people say should I
drop the weight if I'm missing reps on
this style of workout? The answer
yes. So if you can't hit ten reps then
just drop the weight and get your ten
reps and then go to failure again.That's
two sets down. Getting ready for your
third set anticipate the best way to use
to get again ten reps. You want a hard
ten reps
ten seconds rest and go to failure.
On failure you should be getting anywhere
from four to eight reps. That means you
chose a really good weight. After three
rounds of that you completed half the
workout. Remember this workout takes less
than 17 minutes. We're going to do two
different exercises. Now they hit
different parts of the triceps. Next
exercise are dumbbell tricep kick backs.
The key is to set this upproperly
guys. Most people don't get their
shoulders far back enough and that means
they're not pre-shortening the tricep
so they're not making this as hard as it
can be and a lot of people don't give
this exercise the credit it deserves.
It's a powerful exercise if it's set up
properly. With this exercise when you get
the triceps short at the top you're
going to feel cells swelling like you've
never felt before. You're gonna be like
holy crap why are my arms so jacked up now
doing kickbacks. It's because you're
challenging a part of the triceps you
never hit. Most people just do exercises
to challenge the elbow portion of the
triceps.
Once you've done your 10 reps here we're
going to go into shoulder extension. So
all you're doing here is you can see is
I'm extending my shoulders back as far
as possible. We're going to take on some
help from the last and that's going to
help us get a big big contraction on the
triceps. This isn't an exercise most people
don't even think of in terms of using to
hit their triceps and this is really
going to challenge the part of the
triceps across the shoulder joint and
it's going to create that really full
look at the top. So that's the workout.
Three total sets of it. Now if you'd like
you can go to failure on the shoulder
extensions with just your arms. A lot of
you guys probably haven't gotten your
triceps that short before and if you
feel your lats really getting crampy and
even your shoulders getting crampy,
that's normal.
Alright to build big arms you need a lot
of shoulder mobility. A lot of shoulder
stability as well. So your shoulders are
being challenged to maintain this
position to get your triceps short. And
that's one of the things I've learned
over the years that you really have to
work on shoulder mobility and
ability to build bigger arms. And ever
since I've focused on that I've noticed
better improvement because you can get
your biceps and triceps in a position to
actually activate them better. Alright.
We can cover that in another video if
you like. Let me know in the comments
below so when you start adding these
shorter, more intense superset workouts
into your routine, you'll find your arms
start growing faster. The key is just to
time them properly and that's going to
be very individualized. So should you do
these once a week or once a day? I don't
know. The answer is based on can you
recover from it. If you're not getting
more density every time you do this it
means you need an extra rest day maybe
two. You have to time your workouts based
on your individual recovery ability.
Ideally for most people this is to be done
probably two times a week. I hope that
helps. If you guys have any more
questions on building your arms or these
tricep exercises or this triceps
workout let me know in the comments
below. And for those of you guys who are
ready to really invest into a quality
program to build your arms, I've got a
couple and you can get them all through
the same link. They're my vanity
specialization arm program so you can
click the link on the screen on one of
these sides here or in the description
below. It'll take you to a page to read all
about some great tips and strategies for
building bigger arms and if you like
those tips then you'll learn about the
programs that have those tips built into
them. Just a final thought. Look at your
small arms as a gift. Don't look at them
as a curse. You know why? Because
oftentimes the best gifts in life come
disguised as problems and when you're
given a problem you're forced to solve
it. If you're forced to become a better
version of yourself. You're forced to
look for a solution. Shift your mindset.
And that's what breeds breakthroughs in
your life and that in turn will go and
inspire other people who have the same
perspective. Oh my arms are a curse. No
they're not. They're a gift.
Their rath is a problem, But when you solve
that problem they're going to give you
power to go out and conquer other areas
of your life. So a little food for thought
there. Alright guys thanks so much for
watching. I appreciate you for giving me
your time and your
attention. I never take that for granted. Be
sure to subscribe to the channel if you
haven't done that already so you're
notified first when I upload new videos.
I am doing my best to give you guys the
best workouts and tips to build an
awesome body the no-nonsense way.
I'll see you next time
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