This week, I’m introducing supersets into triceps training. This is one of my favorite intensity techniques. For supersets you’ll perform one exercise followed immediately by another for the same body part. Then you’ll rest for 3 minutes before you perform your next superset. Supersets drive up intensity and thus muscle growth because your target muscle spends considerable time under tension for each set.
NOTES:
* Again, perform warm-ups of any exercise that you know will challenge your joints, but don’t count them toward your working sets.
* Because we’re resting 3 minutes between supersets, you should be able to use the same weight for each superset. Don’t forget to stretch and sip on your intra-workout shaker during these rest periods.
* For the last move of this superset workout, you’ll be forming close-grip push-ups to failure again. They should be quite challenging after lying EZ-bar extensions (aka “skullcrushers” or “lying triceps extensions”), but your previous work, taking these push-ups to failure, will help you get the most from this second superset exercise.
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EXERCISE
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COMMENT
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Triceps cable extensions
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4 Sets / 15 Reps
SUPERSET: Perform cable pushdowns followed immediately by overhead cable extensions, and then rest 3 minutes between each superset.
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Overhead cable extensions
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4 Sets / 15 Reps
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Lying EZ-bar triceps extensions
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4 Sets / 15 Reps
SUPERSET: Perform lying EZ-bar extensions followed immediately by close-grip push-ups, and then rest 3 minutes between each superset.
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Close-grip push-ups
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4 SETS / FAILURE
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TIP: You should remain mentally focused throughout your entire workout, bringing a sense of urgency to everything you do while you’re training your triceps. You want to be able to look back on this 12-week plateau-busting video series and know you did everything you could to improve your triceps as much as you could over a relatively short span.
CREATINE HCL
Creatine is an amino acid compound that provides multiple training advantages. Primarily, it helps your body generate adenosine triphosphate (ATP) for better between set recovery. It also helps draw water into muscle cells for enhanced cellular volume. I add a dose of Creatine HCl before and after workouts. This Kaged Muscle product is more soluble you’re your run-of-the-mill creatine monohydrate, and it helps re-load your muscles for better workouts.
Check out my video for detailed tips and my commentary on how to perform these supersets.
