Hey, what's going on guys? Today We're going to talk about two reasons
Why your triceps have stopped growing but before we start this video if you haven't signed up yet for my shredded 12-week transformation challenge
make sure you click that link down in the description Box below so
Triceps why is it important to make sure that your triceps are always growing
Well, that's because they make up [two-thirds] of your arm
[if] you want to look like you have big arms from any angle you got to really make sure that [you're] [hitting] them hard and
Developing that horseshoe that goes all the way around [and] if you're not hitting it properly or switching up your workouts
You're going to find yourself hitting a barrier and triceps are going to stop growing
So that being [said] let's go over the top two reasons
Why your triceps have stopped growing mistake number one is that you're only doing exercises that require
Using both hands at the same time and what I mean by this is you're only doing
exercises in your workout that require a
Barbell or Ez curl bar or any kind of attachment where both hands are applied to the same weight at the same time
Now obviously it's okay to do these exercises and you should incorporate them into your routine
But there's a few things that can happen if you never switch it out [for] exercises where you're working your arms independently of each other
Number one it is possible that your dominant side can take over on these exercises, [so] even if the bar is going up straight
And you're doing a close grip bench press
It's still possible that the right sides [working] a bit more than the left side now the other thing is
Whenever you introduce like dumbbells or exercises where both arms are working [independently] of each other you're creating [more] instability
with that movement and whenever there's more instability with the movement what you're doing is you have you're forcing your body to make a
stabilizer Muscles work harder
And you're forcing your body to activate more muscle tissue in order to control the weight throughout the movement
Think about if you were to do like a barbell bench press versus a dumbbell bench press
it's a lot harder [doing] the dumbbells probably can't lift as much because it's more instability in that movement [and]
another thing to mention with with that exercise is the barbell can even be
Restricting at some points where as soon as the body touches your chest
That's as far down as you can go, but if you were to do dumbbells you get a much bigger range of motion
Well not much bigger
Maybe a few inches because you can go all the way down past your chest and all the way up
and whenever you're creating [more] range of motion
[there's] obviously more time under tension where you can work that muscle. So [that's] a good thing to keep in mind as well
So now what I want to do is give you guys three
Exercises to switch up that you probably have any current routine just to make sure you're training your triceps as hard as possible
To ensure maximum growth the first exercise is the close grip bench press now
This is actually a staple in my tricep workout as well
So I know it's probably one in yours too now for this [exercise] obviously
It's a great exercise for building muscle and strength, but if you want to switch things up
I want you guys to try to do a reverse dumbbell press now the way the reverse dumbbell press goes is very similar
It's the same range of motion but you're going to have your palms facing in towards your face
And you also want to make [sure] that as you bring those dumbbells down they're coming down over your torso
And you're also pressing them up over your torso if you feel like you're starting to press the dumbbells up over your chest
It's probably because they're too heavy and you can't get the range of motion down properly
So make [sure] you use a moderate amount of weight if you've never done the exercise before I suggest starting off light
But above all else make sure that as you go down
You control the weight and you feel those triceps contract on the way up the next exercise
I want you guys to try switching on [any] workout is the skull crusher [now]. [I] love the skull crusher
it's what my favorite tricep exercise is but to be honest with you even since I started switching up my
workouts to replace the Ez Curl bar skull crusher with Dumbbell skull crushers
I've actually noticed a lot more
Tricep engagement the Dumbbell skull crusher creates way more instability with the exercise and you have to focus
Super hard to be able to keep your elbows in one place as you bring the dumbbells down and go back
forward and what I mean by [that] is a lot of people have the habit of
When they do the exercise that as they bring the dumbbells down the elbow travels forward like this and then comes back up
I want you guys to stay nice and
tight and keep your arms like this and literally
Don't let your elbows move as you bring the dumbbells up and down and if you can do that you're going to find yourself in
a whole new world of pain
But it's a pain
That leads to gains so it's the one you want to go after
So make sure you try that one out as well and the third exercise
I want you guys to swap out is if you're currently doing a seated overhead dumbbell tricep extension also known as a Powerbomb
Really great exercise for targeting the triceps and building muscle, but if you're currently doing this movement
[I] want you to switch to a single arm
Seated overhead Dumbbell tricep extension now at first glance it might not look like a huge difference
But something you'll quickly notice
You're going to have to use a lot lighter weight to be able to do the same range of motion and you're also going to
Notice a bit more activation through your shoulder because like I said
Whenever you use a dumbbell and using just one arm at a time. You're creating more instability
So those muscles are going to have to work much harder to control that dumbbell throughout that range of motion as you keep your elbow
locked in one place and like I say with every single exercise it comes down to full range of motion and
Form so make sure you're able to go all the way down with this movement
and then get a full extension at the top and throughout the entire range of motion you should be focusing on trying to contract your
Tricep as hard as [possible] for the most amount of muscle activation
So make sure you give that one a shot as well
And the second mistake that could be holding you back from making more tricep
Gains is that you're not changing up your frequency or intensity and what I mean by [that] is for [those] of you guys
who are only training your triceps once a week you're missing out on more growth periods because you're waiting a full seven days
Before you target your triceps again
So if that sounds like you try to hit your arms twice a week with at least two days in between
now another way like I said you can change things up is by increasing the
Intensity and you can do that by doing several [different] things
Number one you guys can be adding more weights to your sets grab a spotter if you need to number two
Shorten your rest periods maybe you're resting two minutes try cutting it down
60 seconds if you want to get real crazy try cutting it down to
30 now obviously as you shorten your rest periods You will have to lighten the weight
But the weight doesn't matter what matters is shocking the muscle another way
You could do this too is by adding super sets to your workouts
And another really great way to add more intensity to your lips is by doing isometric
Holds on the last rep of every set and your tricep workout, so for example
Let's say you were doing the close grip dumbbell bench press, and you're doing [ten] repetitions as soon as you finish all 10 repetitions
When you go on that last one all the way down hold it in the down position for as long as you can
Having to do the iso
Hold is going to force your body to recruit and make more muscle [fibers] contract than you've probably ever felt before
Hold it for as long [as] you can probably like 10 to 12 seconds, and then try to press it back up
50% of the time you're probably going to fail
But that's okay
Because you've already done the damage throughout the entire set and during the iso hold so I
Hope these tips [helped] you guys out
with changing up your workouts in general you can apply a lot of these tips so obviously a lot [of] other body parts that you're
Training throughout the week and like I said in the beginning of the video if you guys haven't signed up yet for my 12-week
Transformation challenge click that link down in the description box below if you haven't already hit that like button
Be sure to subscribe if you guys want some tips, so I'm making your biceps bigger
I'll post a link [to] my video on that one as well. Hope you guys are having a great week train hard and as always
More good stuff coming soon. See you guys