Triceps lagging behind

[barbellbob]

Not posted for a while, but finally back in to forums anyway getting to the point.. my triceps aren't growing like the rest of me! I think i was overdoing them before and not leaving enough rest between chest, shoulders and arms day. Current workout is

Monday: chest
Tuesday: Back
Wednesday: off
Thursday: shoulders
Friday: legs
Saturday: Arms
Sunday: off

Previous was

Monday: chest
Tuesday: Back
Wednesday: shoulders
Thursday: arms
Friday: legs
Saturday: off
Sunday: off

I was doing about 20+ sets for triceps per week! Think it was having the opposite effect to what i was looking for. Now im doing 10 sets for triceps on arms day, 4 compound (close grip/weighted dips) and 6 isolation movements. The question is, would i benefit from throwing 3 sets of a tricep exercise in after chest? Or would you just leave them be until arm day comes around? Really want to get them growing! Thanks in advance guys

 

[trollDude]

It's really hard to say without knowing more about what "chest day" consists of....

I would be careful not to burn myself out with a bunch of exercises which are useless.

 

[barbellbob]

Chest day would be

Dumbell bench 3 x 8-12
Barbell incline 3 x 8-12
Barbell decline 3 x 8-12
Dumbell fly 3 x 8-12
Cable crossover 3 x 8-12
Dumbell pullover 3 x 8-12

What you think?

 

[trollDude]

I'm old school and tend to think that flat bench barbell should always be your #1 priority. Incline is good to do, but not at a sacrifice to flat max weight bench, sets 4-5, or higher if you lower reps. Other than that, I think you are already doing enough different exercises. Although you could cut out dumbbell flies and put the skullcrusher there. You have cable crossover already....

 

[barbellbob]

Yeah i did think the flys and cable was a bit overkill but it was a recommendation that came with my new workout plan so i gave it a shot.. might take you up on that one though and swap it, thanks for your input bro

 

[EZ_E]

20+ sets a week could have easily been over training, depends on the guy.

I like the switch up to the new routine, how long since the change and have you seen a change?

 

[barbellbob]

Only changed last week so this is my second week, i feel like im recovering better (not as tired etc) as for results ill keep it posted over the next few weeks, ill weigh myself tonight and log my starting weight on here. I hope this gets them triceps growing! its becoming depressing lol

 

[barbellbob]

Current weight is 13.9 stone (191 lbs) on an empty ish stomach, im around 5,9 5,10 in height probably around 15% body fat, ill keep this updated and see if we can shift those figures with the new routine

 

[EZ_E]

Good luck bossman

 

[barbellbob]

Cheers bro

A friend of mine (who is pretty dam big) suggested making one of my main compound lifts for each body part a 5x5 set for more growth, for example chest would look like

Flat barbell press 5x5
Incline 3x 8-12
Decline 3x 8-12
And so on..

Same with shoulder press, deadlifts and squats etc.. his theory is that he can progress in adding weight to his lifts faster this way giving him more strength and size, anybody else tried this or have any thoughts or theory's? Thinking of giving it a try