STOP, You're Training Your Triceps Wrong!
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- Опубліковано 3 вер 2023
- Are you training your triceps wrong? You are about to find out in this video on how to get bigger triceps by implementing a triceps workout strategy that may be completely new to you. We look to the teachings of the late goat Mike Mentzer to give us clues as to how we may want to switch up the way we do our triceps exercises, and all of our workouts for that matter, to get bigger arms in the long run.
It starts with a declaration by Mentzer where he says that the best triceps exercise for growth is hands down the dip. Now, keep in mind that the dip also works the chest and shoulders. If you focus on the angle of your body when performing the dip, you can more effectively target the triceps or the chest while also hitting the shoulders in the process.
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That said, is he right?
Well, I want to go back to time earlier this year where I had an MRI done on my shoulder. After throwing a baseball when I was working with the New York Mets, I had torn my labrum and rotator cuff. Not only that, but I had serious degeneration of the shoulder joint as well. Up to that point, where I was feeling discomfort, I was performing a lot of pressing exercises to build the triceps that I have today.
What I liked about some of these pressing exercises, such as the close grip bench press, was that I was able to overload the triceps with a decent amount of weight. We know that overloading a muscle, especially one like the triceps, is a good stimulus for growth that sometimes we don’t explore. By using a heavy weight and allowing muscles that want to work together such as the chest, shoulders and triceps, we can build big triceps in the process.
The only issue was, with the amount of shoulder problems I had, I was getting a lot of discomfort in my shoulder while doing these pressing exercises.
That is when I remembered the lecture from Mike Mentzer discussing his favorite triceps exercise. I tried it and it was a game changer. I started using the dips for triceps training a great deal. Not only was it something I could scale using weight all the way down to negative only reps, but I was also starting to feel more comfort in my shoulder that had gone missing when performing other triceps exercises.
That said, I didn’t stop at just one triceps exercise. I come from a long history and background of doing more than just the one set or exercise that Mike recommends in his Heavy Duty training, So I performed some classic triceps exercises. That said, I used a method that would dramatically cut down the volume of triceps training that I was doing. I used a mechanical drop set shown in the video.
After a brief warmup, I started with a lying triceps extension with an EZ Bar. As soon as I reached failure, I started performing a JM Press or modified French Press and continued to rep out to failure once again. After reaching failure, I started performing a close grip bench press (with the EZ Bar) and repped out to failure for the final time with no rest between any of the exercises.
This torched my triceps and was all that I needed, in combination with the dips discussed before. On the dips, I was able to implement another mechanical drop set where I started with bodyweight, followed by assisted dips, and finally negative only reps.
Finally, I had to consider the final premise of Mentzer training that was largely responsible for the gains that could come from using it - rest and recovery. Given my limitations with triceps training due to my shoulder, I figured that now was the time to cut back the frequency of my triceps workouts and see if Lost any gains because of it. Shockingly, I did not. In fact, I gained much more size back on my triceps as a result.
What was once a scenario where I trained my triceps 2x per week, I was now doing them about once every 10 days or so and capitalizing on the indirect work that they would get with my chest, shoulder, and push workouts.
I highly encourage you give these lessons learned a try in your own triceps training and exercises. You may be shocked by the results - injured or not.
For more videos on how to get bigger triceps and workouts for triceps, be sure to subscribe to our channel here on UA-cam via the link above and turn your notifications so you never miss a video when it’s published.
For a complete workout for triceps and every other muscle for that matter, be sure to head to athleanx.com and use the program selector quiz to find the best workout program for you.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - Навчання та стиль
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dangit
😢
Has there ever been someone who won something from this link?
Love your videos
Need the 90 Day Beaxst to help my HS Football team
@@oa1732 I have but I got the older athlete beast program. I don’t want it, I want this new PPL one. I’m training with the 3 PPL videos but I want to try out this program but I can’t afford it
Mike is blowing up lately! Its about time he finally get some credit. He was ahead of his time and helped greatly the bodybuilding science and community
I noticed as well
why is that
@@Saberdud it seems to me, I started hearing about him around the time that Andrew Huberman spoke in depth about his training methods on Jocko Willink’s podcast last year. I’m sure there were other proponents, but it seems like that’s when the fire was lit. That’s also about the time when the studies came out about training to failure for hypertrophy.
@@Browny84the channel called Heavy Duty College has been spreading his records
He was wrong at almost everything.
Dips is probably one of the hardest body weight exercise for me, but I love it
Pull ups for me. I can rip out dips all day but on a good day, I might get 8 or 10 pull ups on the first set and then it's a struggle to get 5 on the rest. Lol
I cant do dips anymore. Back in my prime (like 12 years ago) I was able to dip with 2-3 45s around my waist and now I can barely do body weight,although I've gained around 50-60lbs since haha. I've had shoulder problems for years but like Jeff said maybe I've been doing them wrong and just need to get back at it slowly.
My funky shoulders pretty much rule out dips. If there's an option to go for w wider handle grip it's slightly less problematic. Wonder what that means?
@@richardtofts4977you probably rotate your shoulders forward and possibly pull them upwards as well and a wider grip forces you in to external rotation ie. backwards rotation of the shoulder.
Try to depress/pull down and external rotate /open up your shoulder bevor starting the rep and maintain that form through out the exercise. If you do the exercise with said form proud exposed chest and locked in shoulders you shouldn't feel much pain and also see good gains from it. If you have a V-shaped dip bar let your chest face the open/wider part of said V this helps maintaining the Posture explained above.
Best wishes and have fun 💪
Been doing them for 40 years .They’re still hard if I have break from working out for awhile but after a few workouts I’m ready to go I usually wear 40lb weight vest while doing them.
I feel like I'm breathing wrong at this point
You are, do better.
😭😭🤣🤣
Are you mouthbreathing? Then yes you are 😂😂😂
Matter of the fact you might be *
A Mike Mentzer series would a very worthwhile and appreciated chapter for this channel. It could deliver insight from both the teacher and the competent student. This one was particularly good, thank you.
Yes
Mike Mentzer was abusing several drugs including heavy stimulants to jack his workout intensity through the roof beyond what most people can or should do. There is wisdom to be gained from his insights, but a lot of it just doesn't apply to those of us who hit the gym on the way home from work.
@@_topikk_ Why wouldn't it ?
@@douggarrett5288 Because most of us aren't willing to freebase meth and abuse steroids to achieve that concentrated level of intensity.
bs. HIT is especially effective for people with less free time. As it advocates training for 40 minutes 2-3 times a week. And it's super effective for naturals, in fact Mentzer always mentioned it in his books that its designed for naturals @@_topikk_
I've largely avoided dips because I felt they were straining more than training my shoulders. These cues help me reconsider my plans.
Of all the trainers on UA-cam, I found your videos to be the most helpful. I’m a former strength training, power lifter who had plenty of shoulder injuries. I am making a comeback now, and your videos are helping me regain some of my mobility and strength. Thank you very much and I look forward to more of your videos.
Yeah, keep it up, Jeff. More Mike Mentzer. With your experience as a physical therapist, it makes your insights and analysis that much more effective. Greetings from Southern California.
Wish I had listened to Mentzer in my teens and beyond. Been doing HIT for a year and it is my all time fav routine. Fewer injuries and tweaks, less joint pain. Thanks for posting.
Love these series Jeff. Hope you will also make The 1 Set series for every body part. All the best.
Started doing dips on 2 chairs for trys at 14 year old still do it at 52 years old..it works!!!
Just checked your channel garageman Awesome training keep going gramps💪
I tried a few reps between 2 chairs. Worked well. I guess I can stop worrying the chairs will tip inward - lol.
literally EVERYTHING works.... ALL exercise
if you DO IT
These worked wonders when I was younger. I'd load 3 45's on my lap and bang them out. After a shoulder injury hitting the side of a plane, I can't do them for an extended period of time. Also had to give up barbell bench completely.
How exactly is the set up?
I.e. how do you make sure it is stable and it the chairs don't move or tumble?
(Genuine question, I'd like to try it myself)
Always love these videos! I can learn so much and can already claim gains in the right directions. I really appreciate the science behind the different workouts (presenting all sides) and I think this resonates with many people. Thank you for sharing your content! Wish you, your family, and Jesse always the best!!!
It is really great to see someone give Mike the credit he deserves. I am tired of hearing people taking shots at him all the time. I hope you do some things with Mikes teachings. Thanks Jeff!
On my way home from the gym where I applied the Mike Mentzer biceps workout based on your last Biceps video( the greatest mind muscle connection ever for me , tbh), I said to myself that it would be great if Jeff made another one with the triceps, and here it is popping on my screen just the moment I walk home and turn my TV on ! Incredible, isn't it ? no wonder when it's up to Jeff, You never disappoint, man ! All the the love from Algeria.
I tried to underhand pull down too for biceps and got a huge burn after that. I think it takes the forearms out of the equation and makes it easy to focus on bicep growth.
I implemented the bicep advice as well. It’s early but seems solid.
@@Whaddayamean13 I tried them too but I felt like my lats were doing most of the work, I didn't feel it as much in my biceps. I do a lot of pullups and I'm not sure how to turn the lats off during underhand pull downs. I didn't feel any burn in my biceps compared to my normal inclined seated bicep curls (slow eccentric).
You're doing 1 set of underhand pulldown? how many reps though?
@@karanchadha3272until failure
I've been loving your mike mencer series. They're so enlightening and different from previous teachings. Thanks for making these, guys. :)
U spelled his name wrong
These Mike Mentzer videos for each muscle group is amazing, if you could make them for all muscle groups that would be amazing.
yeah cant wait to see legs.
Definitely on board with Mike's emphasis on recovery and intensity
Loving this content. My knees and shoulders are about shot, with the less volume they are already starting to feel better.
I got serious with dips last year and I totally agree with this clip!!! The dip is very effective for microloading too (adding tiny plates weekly or every other week while keeping the reps the same) which is a huge key to growing mass naturally.
JEFF fantastic clip again ! Jeff I have switched to the last split that Mentzer advocated before he died. It's the 72 hour three way split. Legs day one then two days off, Back/Chest/deadlifts day two then two days off , Shoulders/arms day three then two days off and repeat. This hits each muscle group directly once per cycle but also indirectly once. I do deadlifts on back day so the upper legs also get a direct and indirect day. I was hesitant to train this infrequently. I WAS AMAZED at the results ! I have always been a low set high intensity guy but always trained 3 days out of 7 on a three way split ...this reduction is frequency made a fantastic difference !
Yes Jeff, please add more videos with Mike Mentzer
More Mike Mentzer, please. I bought his book from him personally when I called his number back in 95'/96', but I was too star-struck @ 22(ish) yrs old to have a real conversation with him about Heavy Duty.
Jeff!!! Keep it up with the Mike Mentzer videos! They’re full of great info! Thanks Jeff! Cover all the body parts!!!
I love Mike Mentzer , he is finally coming back into the lime light. Always makes sense what he said
Hey Jeff, great video. I was wondering if you'd consider doing a video of some of the things you do outside of the gym for recovery. For example if you get professional help for certain issues or just as a precaution, or any sort of routine that is helping you maintain your ability to train hard. All the best and thanks for the great videos Jeff
recently added weighted ring dips in my routine and i feel like they helping my chest look bigger and increasing strength in other exercises
Excellent! Appreciate your inclusion of Heavy Duty and Mike Mentzer!
Love this video! Thank you! I tore the labrum in my right shoulder 3 months ago and I’m exploring how I’m going to continue my fitness pursuit.
Of all your videos, this one resonates with me the most.
I'm currently awaiting surgery on a very messed up shoulder from an injury at work. Rotator cuff tears, labrum tears, SLAP tear, long-head bicep tear, two further tendon tears, a snapped ligament, a seperated AC joint, and free-floating bone fragments grinding into the joint tissues. It's a total train wreck.
It's preventing me from doing ANY shoulder, chest, back, tricep or bicep exercise on the injured side. I pretty much cannot train my upper body.
The gains from years of exercise, sport, training and condition have vanished in a matter of months. I feel crippled and 30 years older.
How I'd love to be able to do ONE dip right now, never mind anything else.
The road to recovery is going to be very long; if it's even possible. But if it is possible, I fully intend to adopt Mike Mentzer's philosophy, and substitute volume for intensity. It will probably be with auper-light bands to begin with but I like the rationale behind his training and shorter bursts of exercise will hopefully mean less pain.
Rather than, "No pain, no gain." I'm hoping for, "Not much pain, lots of gain."
You will get back better than ever 💪🏽
Very timely video for me. I have been checking out mentzer's videos and really like the approach. I am taking some of his advice and reduced my volume. It makes my workouts quicker, and that is motivating me to stay more consistent. Appreciate the video!
The weighted ,assisted dip station at my gym has really helped push me back into dips and allows you to ease yourself back into full dips while slowly decreasing the assisted weight over a succession of gym sessions.
How to stay small Forever, listen to mentzer
For me, the perfect middle ground between the common high-volume approach and Mentzer's protocol is the program of his best student - Dorian Yates. I advise every gym amateur to check out the "Blood and Guts" program
Same here
@@snowbunnybreederOnly true if you're on gear. Natural guys see far more growth with a Mike Mentzer Routine than a routine that has high volume.
chest dips are the best exercise ever for me. I've switched from upright triceps dips and my physique improved dramatically.
Wild MM has been all over UA-cam and Tik Tok lately. Good to see. It's not for everyone but I recently moved to his heavy duty training and it works for my current lifestyle...short and intense workouts and only 2x per week. Love it right now
ring dips are amazing, I can get a nice deep stretch without compromising the rotators
Always protective of my shoulders so I work in dips every 4-5 workouts on my 3 day PLP split. Wish I could do them more frequently, just don't like the stress on my shoulders but it is one of the best overall upperbody exercises. I like the "upperbody squat" term because that's exactly what it feels like.
Nice tutorial. I met Mike Mentzer back in 1978. A very courteous yet cerebral man. One small note. Depressing the shoulders during your dips do activate rotator cuff muscles along with the larger trumk muscles.
Jeff, I don't know how you always manage to be Right.On.Time! Thank you... ☺
Mike Mentzers is my hero!! Love this style of training of HIIT training! Glad I came across it! GAINZ 💪🏼👊🏼💯
The dedication by Jeff to create that imbalance in arm symmetry for the thumbnail is admirable!
Mike is fully correct. I've been building my entire upper body for the past 3 years on and off and it's kept me from getting overweight.
I just sit in my office chair and work all of my upper body by crossing my legs and lifting up and down, it even works my core too.
Love your videos and the use of Mike's information in them.
Love the video, stories shared from your past as well as Mike M. Have listened to his speech recently and adopted this philosophy for my training. Keep it up Jeff
NO I'M NOT.
Bro is not doing anything wrong 😤😤
AthleanX viewer rebelling. (Rebellion is killing your gains though)
Just leave this guy alone already!
YES YOU ARE.
Yep you are bc he just said you are
I hope you keep posting more videos of the mentzer training protocols. It’s a real metal f*** of the one set method. So the fact you believe and are doing videos about it helps tremendously.
thanks ran across Mike this year and now you are covering him, makes sense.
PERFECT TIMING! My shoulder is the same! Please do more of these, especially for shoulders and chest
Me too! I love when he shows how to work around injuries
@@BananaMan-yn8vl get well soon, King.
I think the biggest issue people probably have with training the Mike Mentzer was is that they don’t understand what TRUE failure on an exercise is. Once you train to concentric,eccentric, and static failure on your ONE set…. Then you’ll understand. It’s fn hard.
i think we need someone to train us in person for this. Although Jeff does a great job of suowing what it looks like but still ....
@@luismiguel69ableyeah but what an already in shape dude’s failure looks like is not the same as someone starting out.
Im currently doing three exercises for triceps, cable pushdowns, dips and skullcrushers, all for couple of sets (3-4). What should I do now? Should I just replace them all with just one set of dips, or one set of each exercise?
@@aleksastankovic4808 It doesn't matter which exercise you should do, it depends on what feels the most, which exercise gives the best mind muscle connection
You can do 20 sets with 10 different exercises, or 1 set 1 exercise, it doesn't matter, what matters is "take the muscles as in best mind muscle connection and take them to absolute failure" now, i do 1 set of tricep pushdown, and 1 set of cable extension, 6-12 rep till absolute failure and contracting the muscles as hard as you can and then stretching them too!
@nikhilbansal6028 that's what people don't understand, just have to do what feels good, just lift
I am loving these HIT failure training videos you have been doing. Thank you for making these.
Yes your insight and how we could train focusing on Mr Metzer’s school would be awesome!
These are great, hope to see your take on Mike Mentzer on legs, forearms, abs, shoulders. Love the pull-down for biceps, great work around for my tendon pain. Regards,
Thank you Jeff. I have lost over 160 pounds by learning things from your videos. Thank you for these guides and tips 💪😎
👍💪
@@dryciderz😊😊
Very informative, chill, friendly and unpretentious videos. Thanks a lot for your work, it helps me a lot.
Thank you for doing this. I love Mike Mentzer and athlean x. I have a hard time with dips so I will focus on making the adjustments you stated.
I am happy mentzer is gaining popularity posthumous. He has been an inspiration for me ever since I read his book “heavy duty”. He deserves notoriety for being ahead of his time, and dispelling myths of bodybuilding. Despite what people also bring up to paint his legacy in a negative light he was an incredibly intelligent person. I have also picked up Ayn Rand’s book “Fountain Head”
I love seeing Mike Mentzer’s reach beyond the grave. R.I.P. legend. Thanks for shining light, Jeff.
I watch your videos whiile I'm in the gym and have had some of the best workouts ever. Starting to see gains too!
I’ll give those a try. My right shoulder scan sounds like yours. The doctor wants to to surgery but it’ll take two years to get back to where I am today. I’m 68 years old and can’t afford to miss two years of working out. So I’ll struggle through with no bench press or military presses.
Definitely glad I found your videos...I haven't worked out in a good while....I had a back injury so bad I couldn't walk and even eating hurt ...i was skin and bones 6 months ago but now the time has come to start again and your videos are going g to help out alot thanks for sharing my friend great advice always 👍👍👍👍👍
@ATHLEAN-X..... thank you very much my friend
Inspired by this I started to do 2 drop sets to failure and only training for 3 times a week. High intensity and less volume, alot of rest. Suits my lifestyle and I make great progress.
So what split do you run?
@@Gunny_101st Actually the PPL that Jeff share on this channel. "the perfect PPL split". Have been doing it for a year and I really have learnt alot about my body and weakness. Sometimes I change tings up, for example I strengthen my glutes, hamstrings and lower back a bit extra on the Leg day.
Please keep em coming with Mentzers way of training different body parts! Thank you in advance :)
Jeff, thanks for introducing Mike Mentzer.
Hey Jeff, if you have your take on Mike's training for each body part, would be a great series. If you put it in a program, I would buy it. I think this is a great way for us old guys to train.
I do the "one (work) set only" approach, but I usually do 2-4 exercises per intended body part in order to hit all the desired heads. And dips are done with Chest focus, so I do 2 tricep exercises as well. I've found that low volume, high intensity works much better for me. I recover better, I can stay focused during my workouts and I enjoy my workouts more. And less problems with my right shoulder.
Good approach, really exercise best for each person should be determined on sed person. Keep up the good work!
I’ve been using the same exact approach as you for the past 4 months. I love it! One super efficient, balls-to-walls set per exercise.
Mike Mentzer is a God and it's awesome to see him leaking even into this channel that "overcomplicates" things.
Back to basics!
Me af
1 to 2 primary exercises per muscle group is enough (an isolated and compound joint movement), if you do more exercises than required, you're just prolonging the recovery of that muscle group and wasting energy that you should have used for the next muscle group (or save it for faster recovery), it doesn't matter if it is the antagonistic muscles.
Well done Jeff!
Glad to see Mike also influenced you along the way.
Jeff, I think we'd all enjoy hearing more material from Mike as well as your reactions to it. Now to the funny stuff. Jeff I think it's time you took a look at Noom and/or Golo to help you with your BMI. You're the best, sincerely!
The answer is YES, I want more Mike Mentzer stuff
I’m actually running a program based on the bronze era training. These old school lifters kept it simple (although sometimes a little weird 😁) and got the job done. More people need to remember this in my opinion
Steroids.
I always loved mikes approach and would love to hear more Thanks
Thanks for the videos, brotha. your a good man for taking care of the people.💪
Mike was also one of my early bodybuilding heroes. He was also a heavy steroid user and died at age 49 of a heart attack as a result. Can’t really compare his style with natural lifters.
To be fair, Mike is aware of the differences in non-steroid takers and references what’s appropriate for them in some of the videos I’ve seen
He specifically states that HIT workout is geared towards natural bodybuilders because they have longer periods of recovery
Citation needed that he died from steroid-related causes.
You do know studying and knowledge has nothing to do with personal choice to gain size lmao. You can be a genius and make dumb choices, doesn’t negate anything when personal choice supersedes all
Your information is incorrect. Mike hadn't taken steroids in years, and his known steroid use was less than that of many contemporaries. Funny how it's almost always old farts who state this misinformation. Probably because they're too lazy to confirm rumors they hear.
Since June I decided to take the every 9 to 10 day approach on a specific body part and so far I am glad it is working. Several people at the gym are telling me that my physique is looking better. So glad it was mentioned in the video that you may need to space it out. Feels good to know that in my case I am on the right path. Looking forward to the other 1 rep routines.
I've done 8 days between body parts since college, and it's always worked best for my metabolism.
So, for example, you train only your biceps one day and another muscle group the other? Do you only do 1 set for each muscle on the bicep? or do you only make a set of overalls for the bicep?
No it will not be one set. Usually two or three different exercises per body part. I may do it here and there. I usually combine bicep, tricep or forarms with a main muscle group.@@martinminor3287
Great video on training ones Triceps. Mike truly said some very important points. I focus in my own routine on doing dips. I find this exercise is important to getting a good pump on my Triceps. Im 57 yrs old so recovery and nutrition are very important in my daily life. 💪🏻🙏🏻✨
Mentzer shorts have been blowing up my feed the past couple days.
Mike Mentzer is a legend in this sport. Absolutely S-tier rank, possibly even SS-tier.
👍
except some of his ideas are ABSOLUTELY LUDICROUS
Weebo
Weebo
Weebo
I have been telling people this for years. I am 5’6” tall, 170 lbs and 56 years old. I have been doing weighted dips for years. Even at my age and size I can wrap the belt chain twice around a 120lbs dumbbell and rep for 10. I then go to 135 by wrapping the dumbbell and looping the chain through a 15lbs kettlebell and shooting for 8 reps. Then I switch out to 150lbs by exchanging the kettlebell to 30lbs and rep out as many as I can. If you want to see incredible gains in your overall strength and size, especially benchpress, weighted dips are phenomenal. Stop focusing on your bicep for arm size and light up those triceps, because it will give you more volume in your arm. Hope this helps.
Literally just added dips this week and weighted neutral grip pull ups
Practice makes perfect
It's just great MM is being brought out into the sunlight, so to speak. At last!
I bought his book back in 1998, and it has been a blessing to me.
After a layoff of many years I just started working out again; only doing HIT out of MM's book (and yes, Jeff, I've just bought a dip bar as well), and after three or so months, I've put on a couple of kilos of muscle. Unbelieveable. And at 74, it is wonderful blessing. I mean, I can't believe how much my arms, and chest have grown. Unreal.
It's impressive that Jeff isn't so pig-headed, and egotistical, that he can't learn and develop. It's a big call for Jeff to say, "Shit, Mike, now what am I supposed to do?!" And then modify his training and teaching.
That, friends, is humility.
Thanks Jeff.
i never really been able to do dip until like couple weeks ago cus i just didn't have enough muscle. now i can do like 5 maybe. feels really good that i can finally do it.
Never give up dips, improve your form so you don't hurt your shoulders, but never give up dips.
The current gym I go to doesn't have dips, so I say all that from deep down my heart. :/
Seriously, dip your way to bigger growth and strength.
You can regress the dip, to make it a little easier. For example, bend your knees and rest your feet on a box (or whatever) to take some load off. That will let you do more reps. You can use that as a drop-set after you grind out a few normal dips.
@@michaelblacktreethanks for the tip :)
No problem, hope it helps. It worked for me, so I thought I'd share.
@@nebulous962 Although Michaels advice is great, I would recommend you not to do that. Why?
Well because you can do 5 reps already! if you had only began trying dips and could barely do 1 or 2 than yeah that advice would be in good time, but considering you can already do 4-5 reps I wouldn't regress, because at around 3-6 or there abouts you get stronger in the excercise you are doing, so regressing it will only make you spend more time to get to where you could continuing on from where you are.
Exercises around 3-6 rep ranges makes you stronger, but doesn't provide the optimum muscle growth size, above 6 to around 15 gets you good muscle growth, and above that gets you good endurance. (obviously the figures aren't written in stone).
So I would recommend you get stronger on 5 reps and soon you'll be doing 8 and above reps, otherwise if you regress from where you are, you may take more time to strengthen up.
Best wishes to both of you.
Thank you Jeff always helpful and educational ❤
Thank you for vindicating Mike Mentzer, I have been following his training principles since high school, the rotos if bodybuilding missed out on his wisdom.
Thank you for all your videos so far... You helped me alot, you are by far the best.
Finally I’ve been waiting for this video my whole life 👹
Mike Mentzer is a genius!
Commenting to support channel growth
Yes! Love the mike mentzer video, please do more!
It's not really one set when you have 2 warm up sets prior. It's a 3 set program. It works very well. I did this recently using a 5x5 method for rack pulls. First 3 sets were warmup sets, light weight, 5 reps, nothing too intense, gradually increasing until my set 4 was a hard 5 reps. I'd focus a 10 second hold at the end of each set. By set 5 I was doing my max for 1 rep with a hold for as long as I could. Did this twice a week for 2 months and added 100 pounds to my deadlift and rack pull in that time and got me past my plateau of 305 to 405 for my 1 rep max.
Nice results! I agree that especially in bigger compound lifts, warm-ups are crucial.
There was a research paper released a while back that showed that triceps get the most stimulation being in its most stretch position (over head).
Research shows a lot of these old things to be quite outdated. 🙂
Are you referencing the Japan study from 2022? Its important to recognize that the participants were very low(21 people) and that it only compared the overhead cable extension with the cable tricep pushdown. It was not a study that compared it to dips or any other triceps exercise. So I'd still implement an overhead tricep extension movement but I wouldn't say we have enough evidence to label it the king of tricep muscle builders
@@Legacy-Talks I honestly can't remember the details at all. Research is rarely fully completed, as you say, so I'm guessing we'll see more in the future about this.
I started using rubber band attached high, that way I can lean in to it (forward) and create as much tension as I can hold (pretty much turn it into isometric at the end), it was a game changer for me. 🙂
Stretched position does provide the best stimulus, actually around 1.5x more stimulus.
But overloading that is huge amounts of weight also provides over stimulus too.
Can you have both in one exercise? no, you have to reduce either one or both.
So make your choice.
Dips if an overloading exercise, you are lifting your whole body (+more plates if you aren't heavy)
Overhead single cable extensions gets you a HUUGE stretch but you can't lift much.
I can overhead extentend the whole stack plus 45lbs with a straight bar up over my head for 10 reps, but with a single arm rope overhead extention, I have to reduce the weight drastically.
Last paragraphy serves two purposes, 1) to draw an example 2) to boast, sorry. : )
LIIIIIFFFTTT
@@KenanTurkiye I agree, we need both for best results. And sometimes doing things out of isolation (standing on our feet/athletic exercise), at least for 'functional' strength.
@@PSA78 Yeah many ''good things'' to do, but I guess it all boils down to what ones priorities are. I'm no bodybuilder, I lift for health but I got arms going past 18 inches, all because off triceps growth, now lately my biceps are on a growth spurt, although I lift for health things are working out as a bodybuilder. lol
Mentzer's system works , especially when I took his advice and incorporated carbohydrates as the biggest macro nutrient.
3:15 that's what nearly all of us do
which is why gym's need to buy assisted dip machines.
...yup every gym needs an assisted dip machine (preferably) or plate loaded seated dip machine, I've used both in previos gyms and triceps blew up, current gym doesn't have either.
Glad to see you paying homage to Mentzer... good stuff
Is it me or has Mike Mentzer really gained a lot of popularity over the past couple months? I feel like everyone is starting to talk about him and it brings me a lot of joy!😁
Given Mentzer’s theory, do these gymnasts do their dips with low frequency or are they doing many sessions with many repetitions? Same can be said of those who do every day work with their hands ,eg. plumbers and mechanics, who have strong, well developed forearms. Mentzer’s theory goes only so far. Volume and frequency are also important along with intensity
He actually mentions in some interviews and tapes that 1 set per exercise, 3 to 4 rest day periods (you know, his ideal routine or heavy duty training) is applied exclusively for increasing general body mass along with increased strenght. Not athletic or functional training.
@@julioguerrero8849 What does 1 set mean? Is that a long superset, or a bunch of drop sets tied together or what?
@@machyavelli4890 1 set contains a number of repetitions of one exercise. Most people at the gym do 4 sets of 10 to 12 repetitions of bench press, sit-ups, whatever. Mentzer says that for increasing body mass and strength, you only need to do 1 set of 6 to 10 repetitions of a focused exercise, followed by 1 set of 6 to 10 reps of a general exercise (for chest, focused exercise would be peck deck, general would be inclined bench press using dumbbells.) Sometimes you superset it, most times you don't (depends on the muscle group.) But you need to really work on intensity to get your muscle to failure, so you need to push yourself to lift heavier weights than you are used to. It's interesting, really. I've been doing this, and the type of fatigue you end up with is quite different to the one that you get with multiple sets of many repetitions. He proposes rest periods of at least 3 to 4 days. So, with his ideal routine, you do chest and back on monday, and you get back to the gym on friday for legs, next tuesday for arms and shoulders, and that next saturday (12 days after chest and back) again for a variation of the leg routine. Then you begin again after 3 or 4 days.
Ever consider if gymnasts used to go to failure, forced failure? beyond failure? obviously not because they would fall off the parallel bars, O rings, like dead flies.
Mentzer goes to failure with one set.
I grow chest and legs with one set, no enchancements, and from my experience I suspect I can grow other parts as well with one set. But there is such a thing as been addicted to overtraining hence why ''one set'' seems so distant to us.
@@julioguerrero8849yeah although there ifffy on both high volume has been shown to work just as much if not more effective than HIT. It’s definitely not the best for strength or function or athletics
3:46 that actually puts more on to the shoulders, you want to put your feet forward in a hollow body position and allow your elbows to go even further back
video demo?
im still in love with the jm press, this is the best for myself. but dips r great aswell
Jeff, this was a great video. Thank you. It would be nice if you could do a short video about Mike Mentzer's HIT approach. I know you described some of it in this video but it would be great seeing a more generic (i.e. not triceps specific) discussion. Thank you again.
STOP ! You're Doing Facepulls Wrong!
....waiting on that. :)
Jokes aside, Jeff's vids are getting better and better.
At this point. Everything we do, we're doing wrong m.
@@nando03012009 You're message is wrong! lol
I'm just been goofy, seriously though many of what Mentzer has said are correct, and Jeff is right in many of the things he has said, but many make fun of both because they don't get it.
@KenanTurkiye I was being sarcastic.🤷♂️ I guess I need to work in my delivery hahaha
@@nando03012009lol you're doing great !
My comment about 'many making fun of Mentzer and Jeff' wasn't directed at you I had others in mind when writing that, fruit bearing trees get stoned!
Keep me informed of you next stage appearance, I like a good comedy. :))
"Stop Doing Face Pulls Like This! (SAVE A FRIEND)"
Why do I keep doing everything wrong 💀
Nothing in my life is going right. 😫
Facts
As long as you progressively overload it doesn't really matter what type of exercise you do. Just do what feels best for you
@@roollout4131yep
Get it together, the family is looking down on you 😭
Lying overhead tricep extension blew up my triceps more than dips but dips are underrated and are part of an overall fitness plan
I'm a firm believer in high-intensity + lower volume. It's a shame a lot more people aren't doing it.
Mentzer's very specific takes on the concept are interesting. Sorry Mike, but I always do a 2nd set even though the 1st one is extremely intense. I compensate by resting a bit more between sets. I also avoid dips because DB BP, OH DB presses and heavy triangle cable pushdowns grow my chest, delts, and triceps vey well.
Bottom line: IMO, the concept of high-intensity + lower volume is the most important thing to gain here, not Mentzer's exercise list and his "one set only" idea. I've found diminishing returns doesn't really bite hard until the 3rd set if you go to RIR 0 on the first two. RIR 0 is not the same as failure.
Mile Mentzer always said that his specific workout recommendations were a "blue print" and "start"
What one needed to do was take his principles, start with his basic program and build it up from there.
Thus, if you lift after 3 days of recovery for a muscle and still increase in reps/weight, stick to it.
If you can do 2 or even 3 exercises for a bodypart and still increase on them, stick with it.
HIT is actually 3-5 sets per exercise, 2-3 sets per bodypart.
It's just HOW to do it: the 1st 3/4 sets a lighter warm up with 1 working set to failure.
And either a superset (2 exercises) with an intensity adder (the 3rd set).
Might consider trying drop sets as set extenders. I hit 2-3 drops with as little time as possible between each, slow reps, maintaining a contracted state as long as possible and going for maximal stretch under load when applicable. 2 pyramiding up warmup sets + 1 active set with the set extenders and you won't need any additional sets.
Great stuff. Since Mike can't answer this, maybe you can. How does he rectify citing the upper body size of gymnasts while knowing they do extremely high volume and certainly don't rest for 4 to 7 to even 10 days like Mike preached? They still grow despite interfering with his recovery/growth period. Thanks, Jeff.
Mike used gymnast as an example for dips, and Jeff doesn't believe 1 Set is the only way to build muscles
Yes keep the information coming knowledge is power