BobbyJenious said:
Thanks for all the posts bros. I think im am going to just blast out the heavy close grips for 6-8 weeks or so and see how things go. Anyone have thoughts on decline close grips??
Thanks, BJenious
Not so fast BJ
I don't think you can go wrong with the CGBP, but you mentioned that you've been doing these (and dips) for awhile, right?
Doing the same thing, just heavier, might be the solution, but it depends on how hard you're training already. How many sets do you knock out in a typical triceps workout? What do you group it with, and do you train to failure on many, if any, of your sets?
If you're training to failure on a top set or two of roughly three exercises total, and you're not doing more than 10 reps/set, I don't think prioritizing close-grips will necessarily be the answer.
You're probably already training hard enough, if that's the case...could it be that you're overtraining?
Maybe you're like me in that, after a certain period, you simply don't gain a whole lot from straight sets for certain bodyparts.
My triceps respond pretty well to straight sets, but by far the most effective triceps workout I've done is something like this:
cable pushdowns, anywhere from 6 to 20 reps to total failure plus two forced reps (and near maximum negatives on those...fight it all the way, with your training partner pushing down on the stack if need be), then RUN to the parallel dip. After you hit failure, do negative reps. You probably won't be able to get many!
Another favorite is a tri-set, though I keep the weights heavier overall. First, start out with pushdowns, 5-6 reps; run to do overhead extensions (BB, DB, machine--whatever); THEN, do your dips.
I prefer the superset, myself, and it always delivers. High-rep, strict pushdowns followed up with dips (or semi-close grip bench presses, though I haven't tried that) absolutely MURDER the triceps. And that might be what you need: an altogether harder stimulus.
I'll do one superset like that in one workout, and two in the next. It leaves my triceps so shot that I couldn't do a whole lot more, though a lot of times I would like to.
Shoot, if you want, do a really heavy set of close-grips, rest for awhile, THEN do the superset. Only thing is, I wouldn't do that workout more than once a week.
Try doing a little less overall work, though, whatever you do. You're doing CGBP, dips, and overheads (as in military presses or overhead triceps presses?)--that's potentially three really heavy exercises/wkout. I'd do maybe two heavies in one session, tops.
Remember, a dip and a close-grip bench press are each like deadlifts or squats for the triceps. And few people squat and dead in the same workout
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