MADDYSMUM

ok I am concentrating on my triceps, and I am doing the lying tricep extensions, and the dumbbell overhead tricep extension. Currently I am using dumbbells and they are 10 kilos. I really feel it after doing 12 reps.
How many sets should I be doing? I try to do 3 sets, but it kills as it burns like hell.
Should I lower the weights and then do more reps or more sets?
Tricep Kickbacks are the same, but I cant do these with the 10 kilo weights as I feel like my shoulder is going to come out of its socket.

What weights should I use for those? and how many reps please?

Fadi

Angie, is that one arm at a time or two you're using? I'm thinking of something that is much more effective than all of these exercises. I'm thinking of push ups and hands close to the body push ups. Or dips between a chair and a couch/bench/chair. There's no comparison between these exercises and just an isolation exercise like the one you've chosen.

What I'm suggesting would have you take care of your abs/back (core) muscles as you are smashing your triceps. Not to mention your overall metabolism revving due to your whole body moving through space as you are performing such a movement as a "simple" push up.

Now if you want to stick with your dumbell exercise, then I'd suggest seated french curl . This works the whole of your triceps.

Week #1. Mon/Wed/Fri 3 x 4-7
Week #2. Mon/Wed/Fri 3 x 4-7
Week #3. Mon/Wed/Fri 3 x 4-7
Week #4. Mon/Wed/Fri 3 x 4-7
Week #5. Mon/Wed/Fri 3 x 4-7
Week #6. Mon/Wed/Fri 3 x 4-7

The idea here Angie is to aim for 4 reps. Pick a weight that will allow you to perform 4 proper executed reps. As the weeks go by, increase the reps untill you can get 7. Once you get to 7 reps, decrease the reps back to 4 and add some weight, then continue with the progressive overload principle.


Fadi.

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Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

trofius

Love that exercise fadi, only I do then standing up.

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Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

Fadi

Which is harder and better since more muscle stabilisers come into play. It's my favourite as far as an isolation exercise goes too Mick. Thanks.


Fadi.

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Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

MADDYSMUM

Thanks Fadi, I do them already and I do them sitting and standing. I do 1 dumbbell 10 kilos and do approx 8 reps. Lying down I will use 2 bumbbels but there are 5 kilos as the 10 kilo ones are too hard. I also do push ups, and do about 20 of them (maybe I should be doing more) and I also do dips on a couch and do about 15 of them by 2 sets.

I will do what you said, and I am working out every day, is that bad? I cant help it as I feel bad when I dont.

Fadi

Angie, working out everyday is fine as long as you are recovering. Brick layers go to work everyday too. Okay maybe not on the weekend! Kids play by climbing trees (in my days) and running up a hill, as well as lifting rocks. We never thought that we needed to stop playing. Now we call it exercise; how things have changed!


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.