Hey, what's going on nation? I'm Scott from Muscularstrength.com and in the last video
I said if it got over
four thousand likes that I would continue the series and well you guys spoke to me you smash that like
button, and a lot of you really enjoyed the chest workout.
So what I'm gonna do today is take the same concept and apply it to triceps, but before we get started
make sure you guys click that notification
bell because that's the only way you'll get notified from new video uploads from me
and if you're enjoying this series, you're not gonna want to miss any of these videos.
So in the first workout video
I talked to you guys about how to utilize all three muscle building mechanisms
in order to maximize your muscle growth
potential from week to week and those three mechanisms are mechanical tension
muscle damage and metabolic stress and when we talked about in that video is how
most people are only taking advantage of the first two
because you're going to the gym and you're lifting as heavy as you possibly can
that's mechanical tension and you are getting muscle damage
which is those micro tears in your muscle tissue from the heavy lifting.
But in order to maximize your gains, you need to incorporate that third one as well.
So if you missed the chest workout video and you want to apply that to your current training now
wait to the end of this video. I will link to that in the end screens, but I will also link you to the article
version of that video down in my pin comment below.
Guys, every single video I post on YouTube is an article format on my website
Muscularstrength.com including this one
so make sure you check it out.
So for this workout,
we're gonna follow the same structure and
we're gonna take advantage of mechanical tension and muscle damage
in the first exercise and then we move on to exercise two
we're gonna focus on overload for metabolic stress or a lot of repetitions.
So the first exercise you're gonna do is a power bomb.
Guys
when you do this exercise you have got to make sure that you are going all
the way down at the bottom of the movement to maximize the stretch
and take advantage of the entire eccentric portion
that is where you break down the most muscle tissue for a regrowth and if anybody's telling you to do half
repetition then they're kind of dumb because they should know better.
You get the most muscle damage in the negative and
especially in the stretch
so if you want to see growth you have to do full range of motion. Then when you go to the top of the
movement guys, lock out your elbows and get a flex.
Locking your elbows out on any exercise you do for triceps is not dangerous
because you are in control of the lockout.
All right
So all the way down, all the way up, six to eight reps of six sets
only resting 90 seconds to two minutes in between
every single set and I want you guys lifting as heavy as you possibly can.
Now if you have a hard time lifting heavy with this movement because it hurts your elbows number one
you're gonna have to start taking care of your body because
if your elbows hurt, more than likely its tightness in your chest
shoulders and back that's causing that elbow pain. It's not a tennis elbow
like everybody actually thinks it is, that can be a video for another day though.
So start foam rolling, go see a massage therapists and get those tight areas worked out.
But if you don't like doing heavy on the power bomb and you want to try something else
what you guys can do is take advantage
of a close grip bench press or an incline Skullcrusher.
All right
but just follow the same pattern of six to eight reps of six sets,
resting only 90 seconds to two minutes in between every single set and then as soon as you're done
you're either gonna stay at the power bombs or
transition over to them and now you're going to grab a much lighter weight and you're gonna complete
200 repetitions as fast as you possibly can, getting at least 20 to 30 repetitions
for every single set. Okay, and this is where we take advantage of that third muscle building mechanism,
Metabolic stress, you guys are going to get such an insane pump
from the pre exhaustion of lifting heavy and then going into the 200
repetitions, that you're gonna be toast by the end of this workout your triceps are gonna be annihilated.
Just to give you guys an example. I've been doing this now for about a month,
this is my third time doing it this week and my triceps have been so friggin sore for the last five days
I can't even believe it. It's not like I've been taking any days off either
I've been training extremely hard for the last three months and
since I've applied this concept to my workouts
it's just been a whole new world. I absolutely love it.
Oh and one last thing before we wrap up this video guys,
if you're not seeing growth you need to make sure that you're hitting the lagging body part
at least two to three times a week.
We always talk about the anabolic window and as natural lifters, you can't go six days
without hitting the same muscle group.
That's why I'm coming out with my full body program.
For those of you having a hard time building muscle mass,
you need to be hitting the same body parts multiple times a week.
So if you want to apply this to your current workout routine,
definitely do it on your triceps training day or your arm training day,
but find at least one other day during the week that you can do this workout or this exercise
so that you can maximize
your growth from week to week.
All right
If you guys enjoy this video and you want to see me do it for another muscle group
go down there, smash that like button
and this time we're gonna shoot for 5,000 likes, if it gets over
5,000 we can do it for the biceps if it gets under 5,000
I'm gonna pick a leg exercise, which doesn't mean that legs are bad.
I just know that you guys really want that bicep one.
So hit that like button right now be sure to subscribe if you haven't already
and as always more good stuff coming soon
See guys!