@@yallaskate essentially, if you're trying to grow a muscle (in this case we will stick with triceps) you're going to be hitting your triceps more often for 8 weeks. You should be training the triceps 2-3 times a week for 6-8 weeks. It's not a viable long term work out plan because after about 2 months you're going to burn the muscle out too much for it to properly recover. So for that 2 months you're intentionally over training it in a manner that you couldn't do for more than 6-8 weeks
Or ya know the old school Mike Menzter method of developing growth...this has been utilized for decades by many people including MM and of course Dorian Yates
Dr.Mike, thank you for all of the advice you share. Over the last year I have been using your lifting cues and I have been so humbled. The weights I now use are significantly less than I had been using. The stretch of the muscle has increased and pausing at the point of maximum stretch has been a game changer. I'm 53 years young and making gains thanks to you!
Always a pleasure listening Dr. Mike for 45 minutes, but I don't need triceps specialization program, I do two sets of 1RIR skullcrushers and can't extend my arm for next three days from soreness. Truly the hamstrings of the upper body.
When I was younger after a 6-12 month layoff I hit triceps super hard the first day my stamina was really back. 2 weeks later I thought maybe I had permanently damaged the tendons in my elbow and my triceps. Not sure what it is about triceps but I can train them all day and easily take things too far lol.
@@rapzid3536Eugene Teo says the triceps have to have a certain alignment with the scapulae in order to relieve the elbow tension, perhaps by rotating the shoulder and upper arm.
Triceps are “the quads of the upper body”. This is why dips are often referred to as “squats for the upper body”. Another good clue about the similarity of the flexors/extensors of the upper and lower extremities is that the hamstrings are called the biceps femoris (“femur biceps”).
Got the most growth in my triceps through heavy close grip bench, and slow and controlled dips. Also weighted those dips too. Love both your insight and comedy Dr. Mike 💪😎🏋️
I'm new to consistent exercise. While I do the majority of my exercise in classes with a broad focus on strength, flexibility and stamina, incorporating some of Dr. Mike's insights into supplemental stuff I do on my own has allowed me to add more focus on hypertrophy and makes me feel like I'm maximizing my "noob gains" while broadly getting into shape. While I'm probably still a complete idiot, I'm confident this channel has helped a ton in making me less of an idiot 😂
It's funny. I don't even look at the titles of the videos. I see that RP posted one and just click on it and find out what it's about as it goes. That's a real high bar for content. No pressure.
Dude I'm at the point now where I'm obsessed with this. I don't care about the gains or how long it takes to see gains. I'm just excited and ready to work out everyday. Even when I'm not feeling it it's so easy to just make myself do it now. I'm at the point where I don't Like rest days. Don't get me wrong I take my rest days but I can't stand it lol. No matter where I'm at or what I'm doing I just want to be in the gym or around people that want to be in the gym.
Was just discussing this concept today about upper chest. If you’re already running the upper limits of volume in total horizontal pressing the answer probably isn’t just adding more incline. Probably throttle back flat pressing to maintenance-ish and and replace it with incline.
True. Incline is king. In a hypertrophy focused program I never include any flat pressing movements for the chest. I think that lower chest actually subtracts from the aesthetics of my physique 🙃
Hi Mike, please consider doing a video about Mike Mentzer's heavy duty training. I think there are a lot of people who would love to hear your opinion on it.
This video came out right when I was trying to use the RP Hypertrophy App to make a tricep specialization mesocycle or 2 so I thank you Dr Mike for being the absolute GOAT
Myan .. glad to see someone like yourself who speaks the truth and keeps it simple.. Stumbled across your channel a couple months back have been very impressed by you. The no nonsense apparently and down to earth advice . Decided to try one of the shoulder routines you designed i ts killer first time I have ever felt middle delts will be downloading the app thanks for all you are doing in the fitness community
My shoulders are what I really need to work on. I started out with very small boney shoulders and went through a few things that prevented me from being able to work my shoulders. It's been slow recovery but gradually I've been regaining strength and actually putting on size for the first time in my life.
For shoulders; hold a water bottle in each hand and raise to about 90° to the sides and until you’re tired. Lean forward about 45° and raise bottles to about 90°. This is very low resistance but you get a great pump. Hope this helps.
Absolutely agree. Heavy to light works miracles. When I did bodybuilding, I realised this was the better way around. My sets were far more productive. Great content as always.
The analagy for military assulet vs defence still stands, but I think the 3 to 1 you where thinking of is that doctran is that the assaulting force should consist of a force at a size ratio of 3 to 1 over the defending force. not the other way around. But your analogy still stands as the assaulting force still has to work harder hence the recommended size advantage.
Difference in the WWII example… your muscles expand into infinity… there are no Germans with tiger tanks stopping you… it’s yourself, your training effort, your diet and sleep habits.
I have squiggly arms. So I decided to do hit arms 3x a week while doing full body on MWF. 4 weeks in now, and I'm already noticing an improvement. My bench and OH press are improving as well.
Hello Dr. Mike I would like to ask you for advice regarding optical imbalance in the triceps. To describe it briefly, left triceps are visually about 20% less voluminous. There were no injuries or anything similar that could explain a visual difference. How would you go about doing this in terms of sets/reps/intensity techniques It would be cool if you could help me with that. Best regards Chris from Germany👍😎
I enjoy this format; a little more technical, drawn out, and discussed vs just pure app pushing (I get it) or mostly funny stuff, which I love, but I'm mostly here for this
I’m the same way. When a client tells me a goal I tell them I have no idea what they’re talking about then I make them do some cardio kettlebell circuits cuz I’m the boss.
Always had big triceps compared to everything else. I think most of my size came from high rep pushups I used to do on runs. The only direct tricep exercise i do now is lying overhead extensions, and then i burn out with close grip with the ez bar. I took your advice awhile ago and put biceps and triceps towards the front of my push and pull workouts. Worked for my biceps, but i haven't been going hard on triceps in awhile.
Occlusion training works really well for my triceps. Also have a dip machine with pins and I like it better than body weight dips because I can more easily progress on the weight.
Hey Dr. Mike. I wonder if you could do a video on building a program for beginner/early-intermediate lifters in their 40's? I've been training hard for over a year now (have trained throughout my life, but never as consistently for as long), and following your advice studiously in terms of mesos, excercise selection, technique, etc. I have been seeing incredible results, but I feel like I'm seeing a lot of joint issues and nagging injuries along the way. Wonder if there are some structural changes to your typical hypertrophy programs that one should be thinking about as an older lifter? I'm sure part of that is just being old and sh*tty, but wonder if there might be some changes to programming that you could recommend. Thought it might make for a good video idea, and help me out along the way haha. Thanks for all the great (and hilariously entertaining) content. Cheers.
This resonates with me so well. I'm 39 this year and I've tried pretty much every joint supplement available to continue training as hard as I do. I feel like if I trained seriously in my teens or 20's I'd be able to take it a lot easier now 😅
@muscularclassrepresentativ5663 thanks, I've seen this video. Not exactly what I had in mind. This is more of an overview of the general expectations for all relevant age groups. Not a specific video on developing a program for 40+. But appreciate the effort. Cheers.
@@hardcaliber19 there isnt really a specific over 40s workout it's just bout modifying injury risk such as: do an extensive warmup, use lower weight higher reps, at very least 12 reps per set imo, deload appropriately, stretch a lot, maybe try algae oil, maybe even just take more days off to rest completely.
Dr Mike. Love watching your program and I hope you can help me out. I'm 74 and my T is probably rock bottom. I exercise on a regular basis but my energy level needs some help. I've had people tell me I need to eat more meat. That's not going to happen because I'm one of those Vegan people you hate. You see all kinds of ads for supplements but it's difficult to to know what's good and what's not. Do you have any suggestions?
You *could* use supplements that are unproven to work, or you could eat meat, or go on TRT. This is the most reliable advice, assuming you don't have bad sleep to the point of impacting your hormones and energy. If you are 100% sure of your diet because of religious or ethical reasons, I don't see a reason to not go straight to TRT.
Hi Mike, bit of an unrelated question ( but not entirely ): would you recommend if you have multiple lacking body parts, to maybe hit all of them on the first day of the week of your new meso? I'm obviously not talking +5 body parts, but say your side delts and quads are pretty lacking, do both of them on monday and then start filling in the other body parts for the rest of the week?
If you have multiple lagging body parts youre probably a beginner still or at the very best an early intermediate Doing a program with mostly compounds that hits all of your body parts is probably a good idea. Doing a couple of isolation movements wont hurt you, but focus mostly on the compounds But since you say it's just 2 body parts, then its probably fine to do what you say, i.e hitting them on the first day of the week. Doing them more than once a week (i.e.increasing frequency) is probably gonna yield much better results than doin them just once a week. Two should be the minimum if theyre a priority, and as you go through mesos, you might find that increasing your frequency to 3 or 4 times per week might be a good idea as you progress (but it really depends on the specific muscle. for example i wouldnt dare doing direct quad work more than twice per week; but most people's shoulders, including mine, could, given enough time, handle being hit 4 times per week) Doing a needs vs wants analysis is also a probably good idea. Like, if you "need" bigger delts, but absolutely want bigger quads and arent competing and doing this mostly for fun, hitting your legs first in your sessions and harder (more volume, frequency; not counting intensity cause you should take all of your sets close to failure, aka at the very least 3reps in reserve - in an accumulation phase that is) is probably just fine Mike talks about this stuff (and much more) in his hypertrophy book, which i recommend to anyone who lifts at least half seriously, of course
A leg prioritization program might program rest on Saturday and Sunday and legs on Monday. Physical rest and the psychological break from the weekend if you work on the weekdays. Prioritizing more than one muscle group can turn into prioritizing everywhere, so don't overthink it!
Actually there is a study comparing triceps size gains starting the workout with an isolation triceps exercise vs starting with bench press (same volume, same exercices, just different order), the result was nearly the same for triceps, but the group starting with the ISO triceps exercise gains in chest size was worse.
But was it conducted with only extremely advanced trainees? Of course it won’t help beginners or early-intermediates because they can max out stimulus to chest and triceps very easily and can also easily recover the whole body. No reason to try harder on triceps for them and thus of course no reason to weaken them before benching. But it’s a different world with advanced trainees who are also proven to not recover optimally from maxing out the whole body, hence specialization. I would never doubt a properly designed meta analysis of scientific studies, but a single study that also includes untrained, average doofuses is not a usable source at all. You need at least two years of perfectly optimized training just to stop being a beginner. Can you really extrapolate the data to people who have been at it for at least a decade?
@@muscularclassrepresentativ5663 I don’t remember the level os the trainees. But what you are saying doesn’t make sense at all. Your muscles recognize stimulus, and thats what the study shows. You really think during a bench press your chest will reach failure before your triceps? Like your back fails in a chin up before your biceps? Hell no. So what’s the point to start with an iso triceps? By that you are assuming that volume has no role at all in muscle growth. Like if you can do triceps extensions with 200lbs for 12 reps (0 rir) everything you do after that is worthless, cause you won’t be able to repeat that performance after that set. Again, your muscle recognizes stimulus, doesn’t matter if it comes from a iso or a compound, but the compound will stimulate other muscles as well. Just think about it, the whole point of a specialization training is the volume increase. Why you think you increase volume? You could just decrease all other muscles volume and maintain your triceps workout volume. Will you bring your triceps up? Probably not. Cause your triceps is underdeveloped not cause you are “sharing” your nitrogen with other muscles. It’s underdeveloped cause you need more stimulus, more volume. You may decrease other muscle groups volume so you have more energy and time to stimulate triceps, just that. It’s not like the rest of your body is stealing your nutrients Oh about the study, they had groups: Bench press + iso Iso + bench press Bench press only Iso only Triceps gains were the same in first 2 groups and worse in the last two
Can you formulate this into the RP Hypertrophy app too? I’d love to have a preset mesocycle with a specific specialization rather than just “arms & shoulders”
I have an olecranon fracture which resulted in about 6 inches of titanium being screwed to my forearm on my left arm. So needless to say that side is VERY weak. It seems to be impacting my triceps on my left arm especially. I'd like to hear some advice on how to overcome this handicap...
I Split my upper body work into 3 sessions 2 of them my pressing work was close grip Incline bench in the smith machine and high rep Dips and my arms blew up
For any one interested Monday & Thursday Lat raise 5x8-12 Cg incline 5x8-12 Dips 3x15-20 Pull up 3x8-12 Cable row 3x8-12 Barbell curl 5x8-12 Saturday Incline bench 3x8-12 Flyes 3x8-12 Over head extension 3x8-12 Bb row 3x5-8 Rear delt fly 3x15-20 Hammer curl 5x8-12 Wednesdays I trained legs
As an aspiring tank commandant my biggest takeaway from this is how to make it to Berlin without running out of fuel and options. And in the downtime I'll get bigger triceps.
I've never had to specialize with triceps. The triceps get hit with bench and OHP and on top of that normal tricep volume. I've always had recovery issues for my triceps.
What's up Dr mike I have a few issues and I was wondering if you can help me out. I was born with autism/aspergers syndrome and spina bifida but didn't really know until 4 years ago when finally a chiropractor spotted that my L5 was missing. All my life I was skinny and didn't feel good and always felt sick not feeling good. 15 years ago I felt I needed to try and get healthy and exercise, so I did and learned and found bodybuilding and fell in love with the whole entire process and ended up bodybuilding after 2 years of mainly prison/jail workouts since I did time inside then when I got out I started bodybuilding and did that for 13 years straight well I was sick and didn't feel good. I still gained a good amount of muscle mass. I went from 117lbs in jail to 160lbs then after 5 years of bodybuilding I was at 187lbs then I started getting so sick and my seizures were coming back and started having paralysis and couldn't walk and my body shut down and mentally and physically was really bad and lost everything and ended up 94lbs within a few months. No doctor of hospitals would help me and kept sending me home after running there tests they said I was fine and super healthy and I'm like hey doctor look at these pictures of me a month ago and look at me know I'm 94lbs and how's that healthy and I'm fine. So waited 2 year for the doctors and hospitals to figure it out and they didn't so me and my mom hired a doctor outside of health care and he ran a few tests and found I have mast cell activation syndrome and chronic inflammatory response syndrome and multiple mold poisoning and multiple heavy metal poisoning throughout my entire body, blood, brain, gut, bladder. I moved to s safer and better environment a few weeks ago to get my treatment and I decided I would do some push ups just to start extremely slow into training again and I couldn't even do 10 pushed and after my 3rd set I was wiped out fatigue and after my shoulders hurt really bad like old rubber bands being stretch back and I can't move them with out that rubber band feeling. Then for 5 to 7 days they are a hurt sore and I'm not to sure how I can fix it and make it better so my shoulders won't hurt like that anymore because it really feels like I've pulled something inside my front Delta and I like of under my arm Pitt.
How can we increase our systemic enery reserves... upgrade our battery so we can handle more volume throughout the week and so we wouldnt half to go maintenance on other parts ..
Dr. mike, I think it’s like this: we all know that a lot of your fans are professional, bass, fisherman, right. So, if you wanted to win a bass fishing tournament how much time would you spend that day fishing for bluegill? There, now I think everyone here understands specialization.
Hi Dr. Mike. Can I combine two specialized workouts/program? I want to develop my triceps but also develop my lower chest. Would I have to focus on them separately with two different specialized program? or can I basically combine the aspects of both training program and rearrange the order of exercises (particularly on a chest & tri's day) to hit those goals. I ask because am not sure if this would be an optimal way to maximize the gainz.
Other Body Part Growth Specialization Programs-ua-cam.com/play/PLyqKj7LwU2Ruo-HGWhtidon15f5-1NMgF.html
Intentionally unsustainable intensity was probably the best piece of advice I grabbed from this video, thank Dr Mike
Please explain tldr
@yallaskate high intensity aka failure, low volume aka 2 sets. Also only do 12 sets a week per muscle group
@@yallaskate essentially, if you're trying to grow a muscle (in this case we will stick with triceps) you're going to be hitting your triceps more often for 8 weeks. You should be training the triceps 2-3 times a week for 6-8 weeks. It's not a viable long term work out plan because after about 2 months you're going to burn the muscle out too much for it to properly recover. So for that 2 months you're intentionally over training it in a manner that you couldn't do for more than 6-8 weeks
@@yallaskate stress vs recovery & adaptation curve goes brrr
Or ya know the old school Mike Menzter method of developing growth...this has been utilized for decades by many people including MM and of course Dorian Yates
42 minutes on half the arm...Dr Mike sure knows his audience!
3/4th's****😂
@@stonelong4063 alright alright, you got me there 🤣
2/3s !!*
@@stonelong4063 2/3*
I think a couple of folks here forgot about forearms ;)
As a big bicep and tiny tricep gremlin…I thank you🙏
Gremlins was a great movie.
Small boy?
@@TravisWilliams_don't get him wet
Weird I am the opposite...my biceps never look good but my triceps are juicy
@GRPABT1, I know a guy that follows that policy with his wife.
I’m a skinny, twig runner who never lifts. I still keep coming back here as it’s just quality, knowledgeable, funny content
Same....
Except I don't run. 😮
Y'all should lift and use the information to your advantage
Basically useless knowledge for you then
Dr.Mike, thank you for all of the advice you share. Over the last year I have been using your lifting cues and I have been so humbled. The weights I now use are significantly less than I had been using. The stretch of the muscle has increased and pausing at the point of maximum stretch has been a game changer. I'm 53 years young and making gains thanks to you!
Always a pleasure listening Dr. Mike for 45 minutes, but I don't need triceps specialization program, I do two sets of 1RIR skullcrushers and can't extend my arm for next three days from soreness. Truly the hamstrings of the upper body.
The bicep arm the hamstrings of the upper body
When I was younger after a 6-12 month layoff I hit triceps super hard the first day my stamina was really back. 2 weeks later I thought maybe I had permanently damaged the tendons in my elbow and my triceps.
Not sure what it is about triceps but I can train them all day and easily take things too far lol.
@@rapzid3536Eugene Teo says the triceps have to have a certain alignment with the scapulae in order to relieve the elbow tension, perhaps by rotating the shoulder and upper arm.
Triceps are “the quads of the upper body”. This is why dips are often referred to as “squats for the upper body”.
Another good clue about the similarity of the flexors/extensors of the upper and lower extremities is that the hamstrings are called the biceps femoris (“femur biceps”).
Man this guys content is some of the best content I’ve ever watched
“It’s just a desire they’re expressing”…. That’s fucking gold.
Got the most growth in my triceps through heavy close grip bench, and slow and controlled dips. Also weighted those dips too. Love both your insight and comedy Dr. Mike 💪😎🏋️
Nice
Nice
Nice
Nice
Nice
When he said, “But you don’t have jacked triceps which is why you’re watching this video”. I felt that😢
I'm new to consistent exercise. While I do the majority of my exercise in classes with a broad focus on strength, flexibility and stamina, incorporating some of Dr. Mike's insights into supplemental stuff I do on my own has allowed me to add more focus on hypertrophy and makes me feel like I'm maximizing my "noob gains" while broadly getting into shape. While I'm probably still a complete idiot, I'm confident this channel has helped a ton in making me less of an idiot 😂
Win 👍
It's funny. I don't even look at the titles of the videos. I see that RP posted one and just click on it and find out what it's about as it goes. That's a real high bar for content. No pressure.
Yes, Mike should be grateful for your view… #blessed
Always been trying to get my triceps bigger. Didn’t know the science behind it.
Great tips thanks ms will definitely try it out
I saw the extensions/JM-presses in a Smith machine in your training sessions and it has been my absolute favourite triceps exercise ever since.
Skull crushers for sets of 8-12 then JM press immediately after without rest for 8-12 on a smith is my go to after seeing it here.
and today we're graced by an old school Dr Mike powerpoint video. God bless
Please do one for back ,biceps ,abs ,shoulders and chest
He already has...
Dude I'm at the point now where I'm obsessed with this. I don't care about the gains or how long it takes to see gains. I'm just excited and ready to work out everyday. Even when I'm not feeling it it's so easy to just make myself do it now. I'm at the point where I don't Like rest days. Don't get me wrong I take my rest days but I can't stand it lol. No matter where I'm at or what I'm doing I just want to be in the gym or around people that want to be in the gym.
Was just discussing this concept today about upper chest. If you’re already running the upper limits of volume in total horizontal pressing the answer probably isn’t just adding more incline. Probably throttle back flat pressing to maintenance-ish and and replace it with incline.
True. Incline is king. In a hypertrophy focused program I never include any flat pressing movements for the chest. I think that lower chest actually subtracts from the aesthetics of my physique 🙃
@@chuck6652exactly, if the lower chest is too big, it makes the upper chest look even smaller in comparison
@@RDS_Armwrestlinglower chest isn’t actually a thing
@@chuck6652lower chest isn’t actually a thing
Hi Mike, please consider doing a video about Mike Mentzer's heavy duty training. I think there are a lot of people who would love to hear your opinion on it.
This video came out right when I was trying to use the RP Hypertrophy App to make a tricep specialization mesocycle or 2 so I thank you Dr Mike for being the absolute GOAT
Myan .. glad to see someone like yourself who speaks the truth and keeps it simple..
Stumbled across your channel a couple months back have been very impressed by you. The no nonsense apparently and down to earth advice .
Decided to try one of the shoulder routines you designed i ts killer first time I have ever felt middle delts will be downloading the app thanks for all you are doing in the fitness community
Thanks Dr. Mike, i do appreciate you sir for the great videos. I am watching and putting it all into practice from St Lucia in the Caribbean islands.
My shoulders are what I really need to work on. I started out with very small boney shoulders and went through a few things that prevented me from being able to work my shoulders. It's been slow recovery but gradually I've been regaining strength and actually putting on size for the first time in my life.
Do you do lateral raises with cables?
For shoulders; hold a water bottle in each hand and raise to about 90° to the sides and until you’re tired. Lean forward about 45° and raise bottles to about 90°. This is very low resistance but you get a great pump. Hope this helps.
@@S.Clause I know how to work my shoulders. But thanks
20:57 - 21:09
Thank you for telling me what i needed to hear
Cable kickbacks are actually awesome, my triceps look much better after implementing them.
Absolutely agree. Heavy to light works miracles. When I did bodybuilding, I realised this was the better way around. My sets were far more productive. Great content as always.
Hi Mike, totally unrelated, but any interest in doing a video on thoughts on Melatonin supplementation - both for sleep and weirdly, during workouts?
Extremely thorough and easy to understand. Thanks Doc.
The analagy for military assulet vs defence still stands, but I think the 3 to 1 you where thinking of is that doctran is that the assaulting force should consist of a force at a size ratio of 3 to 1 over the defending force. not the other way around. But your analogy still stands as the assaulting force still has to work harder hence the recommended size advantage.
Difference in the WWII example… your muscles expand into infinity… there are no Germans with tiger tanks stopping you… it’s yourself, your training effort, your diet and sleep habits.
Thanks Mike. Great stuff. Love your work on down sets and drop sets.
Came for the workout advice, stayed for the military strategy
I have squiggly arms. So I decided to do hit arms 3x a week while doing full body on MWF. 4 weeks in now, and I'm already noticing an improvement. My bench and OH press are improving as well.
Hello Dr. Mike
I would like to ask you for advice regarding optical imbalance in the triceps.
To describe it briefly, left triceps are visually about 20% less voluminous.
There were no injuries or anything similar that could explain a visual difference.
How would you go about doing this in terms of sets/reps/intensity techniques
It would be cool if you could help me with that.
Best regards
Chris from Germany👍😎
I enjoy this format; a little more technical, drawn out, and discussed vs just pure app pushing (I get it) or mostly funny stuff, which I love, but I'm mostly here for this
Funny you mention doing a pushing motion followed by extensions. That's exactly what I do, bench press followed by over head extensions
Dr Mike, could you make a video on training focused on fighting like boxing judo bjj mma etc ?
He’s got a couple on YT already, and an entire video on BJJFanatics about it
@@JRBardown thanks man i found strength training for grappling and balancing weight training/bjj
Real talk I finally got my arms to a respectable size relative to my chest and back this year. Thanks RP! Давай давай!
Back in those days they didn't call them Skull Crushers, they called them Confederate Crushers and it's why they won
@@CarolCougler-vm4eh i did, just like they dug (deep)
Your stuff is awesome, I have been lifting since age 12 now age 61. Good stuff
I’m the same way. When a client tells me a goal I tell them I have no idea what they’re talking about then I make them do some cardio kettlebell circuits cuz I’m the boss.
are you reading my mind? thank you for all your great content!
This WW2 analogy made me get it; just blitz the muscle with airpower followed by tanks and mechanized troops and it will be destroyed or retreating.
Thanks Dr. Daddy ❤
Always had big triceps compared to everything else. I think most of my size came from high rep pushups I used to do on runs. The only direct tricep exercise i do now is lying overhead extensions, and then i burn out with close grip with the ez bar. I took your advice awhile ago and put biceps and triceps towards the front of my push and pull workouts. Worked for my biceps, but i haven't been going hard on triceps in awhile.
Ya but my dad's triceps are bigger than your dad's.
@@Swift016Well, my mom’s triceps are bigger than your dad’s 😝
Occlusion training works really well for my triceps. Also have a dip machine with pins and I like it better than body weight dips because I can more easily progress on the weight.
I love your straightforwardness. 💯
Hey Dr. Mike. I wonder if you could do a video on building a program for beginner/early-intermediate lifters in their 40's?
I've been training hard for over a year now (have trained throughout my life, but never as consistently for as long), and following your advice studiously in terms of mesos, excercise selection, technique, etc. I have been seeing incredible results, but I feel like I'm seeing a lot of joint issues and nagging injuries along the way. Wonder if there are some structural changes to your typical hypertrophy programs that one should be thinking about as an older lifter? I'm sure part of that is just being old and sh*tty, but wonder if there might be some changes to programming that you could recommend. Thought it might make for a good video idea, and help me out along the way haha.
Thanks for all the great (and hilariously entertaining) content. Cheers.
This resonates with me so well. I'm 39 this year and I've tried pretty much every joint supplement available to continue training as hard as I do. I feel like if I trained seriously in my teens or 20's I'd be able to take it a lot easier now 😅
I'd love this too.
Maybe I dreamed it but I swear he covered this topic already
Edit: yeah he did, google is ur friend ua-cam.com/video/r8zcF6Ut7lo/v-deo.html
@muscularclassrepresentativ5663 thanks, I've seen this video. Not exactly what I had in mind. This is more of an overview of the general expectations for all relevant age groups. Not a specific video on developing a program for 40+. But appreciate the effort. Cheers.
@@hardcaliber19 there isnt really a specific over 40s workout it's just bout modifying injury risk such as: do an extensive warmup, use lower weight higher reps, at very least 12 reps per set imo, deload appropriately, stretch a lot, maybe try algae oil, maybe even just take more days off to rest completely.
Dr Mike. Love watching your program and I hope you can help me out. I'm 74 and my T is probably rock bottom. I exercise on a regular basis but my energy level needs some help. I've had people tell me I need to eat more meat. That's not going to happen because I'm one of those Vegan people you hate. You see all kinds of ads for supplements but it's difficult to to know what's good and what's not. Do you have any suggestions?
TRT
You *could* use supplements that are unproven to work, or you could eat meat, or go on TRT. This is the most reliable advice, assuming you don't have bad sleep to the point of impacting your hormones and energy. If you are 100% sure of your diet because of religious or ethical reasons, I don't see a reason to not go straight to TRT.
Hi Mike, bit of an unrelated question ( but not entirely ): would you recommend if you have multiple lacking body parts, to maybe hit all of them on the first day of the week of your new meso? I'm obviously not talking +5 body parts, but say your side delts and quads are pretty lacking, do both of them on monday and then start filling in the other body parts for the rest of the week?
If you have multiple lagging body parts youre probably a beginner still or at the very best an early intermediate
Doing a program with mostly compounds that hits all of your body parts is probably a good idea. Doing a couple of isolation movements wont hurt you, but focus mostly on the compounds
But since you say it's just 2 body parts, then its probably fine to do what you say, i.e hitting them on the first day of the week. Doing them more than once a week (i.e.increasing frequency) is probably gonna yield much better results than doin them just once a week. Two should be the minimum if theyre a priority, and as you go through mesos, you might find that increasing your frequency to 3 or 4 times per week might be a good idea as you progress (but it really depends on the specific muscle. for example i wouldnt dare doing direct quad work more than twice per week; but most people's shoulders, including mine, could, given enough time, handle being hit 4 times per week)
Doing a needs vs wants analysis is also a probably good idea. Like, if you "need" bigger delts, but absolutely want bigger quads and arent competing and doing this mostly for fun, hitting your legs first in your sessions and harder (more volume, frequency; not counting intensity cause you should take all of your sets close to failure, aka at the very least 3reps in reserve - in an accumulation phase that is) is probably just fine
Mike talks about this stuff (and much more) in his hypertrophy book, which i recommend to anyone who lifts at least half seriously, of course
your all body is lagging part fix this first))
A leg prioritization program might program rest on Saturday and Sunday and legs on Monday. Physical rest and the psychological break from the weekend if you work on the weekdays. Prioritizing more than one muscle group can turn into prioritizing everywhere, so don't overthink it!
Thanku sir I love you 😭🙏🏻❤
Actually there is a study comparing triceps size gains starting the workout with an isolation triceps exercise vs starting with bench press (same volume, same exercices, just different order), the result was nearly the same for triceps, but the group starting with the ISO triceps exercise gains in chest size was worse.
But was it conducted with only extremely advanced trainees? Of course it won’t help beginners or early-intermediates because they can max out stimulus to chest and triceps very easily and can also easily recover the whole body. No reason to try harder on triceps for them and thus of course no reason to weaken them before benching. But it’s a different world with advanced trainees who are also proven to not recover optimally from maxing out the whole body, hence specialization.
I would never doubt a properly designed meta analysis of scientific studies, but a single study that also includes untrained, average doofuses is not a usable source at all. You need at least two years of perfectly optimized training just to stop being a beginner. Can you really extrapolate the data to people who have been at it for at least a decade?
@@muscularclassrepresentativ5663 I don’t remember the level os the trainees. But what you are saying doesn’t make sense at all. Your muscles recognize stimulus, and thats what the study shows. You really think during a bench press your chest will reach failure before your triceps? Like your back fails in a chin up before your biceps? Hell no. So what’s the point to start with an iso triceps? By that you are assuming that volume has no role at all in muscle growth. Like if you can do triceps extensions with 200lbs for 12 reps (0 rir) everything you do after that is worthless, cause you won’t be able to repeat that performance after that set. Again, your muscle recognizes stimulus, doesn’t matter if it comes from a iso or a compound, but the compound will stimulate other muscles as well.
Just think about it, the whole point of a specialization training is the volume increase. Why you think you increase volume? You could just decrease all other muscles volume and maintain your triceps workout volume. Will you bring your triceps up? Probably not. Cause your triceps is underdeveloped not cause you are “sharing” your nitrogen with other muscles. It’s underdeveloped cause you need more stimulus, more volume. You may decrease other muscle groups volume so you have more energy and time to stimulate triceps, just that. It’s not like the rest of your body is stealing your nutrients
Oh about the study, they had groups:
Bench press + iso
Iso + bench press
Bench press only
Iso only
Triceps gains were the same in first 2 groups and worse in the last two
Funny, this channel has turned into the same constant recycling of material as everything else, but Dr Mike is super entertaining so here we are.
Can you formulate this into the RP Hypertrophy app too? I’d love to have a preset mesocycle with a specific specialization rather than just “arms & shoulders”
I have an olecranon fracture which resulted in about 6 inches of titanium being screwed to my forearm on my left arm. So needless to say that side is VERY weak. It seems to be impacting my triceps on my left arm especially. I'd like to hear some advice on how to overcome this handicap...
Jeebus effing Cristo- I've learned more from these videos than I did from a 6-month online course. I'm addicted. Give me more.
He knew everything mark my everything. Thank you Dr Mike.
Thanks Dr.Mike, now I can push my grand ma 💪
can you do a pelvic floor specialization video?
I'm actually quite happy with my triceps, but I wouldn't mind getting them bigger. That's why I'm here.
Where are the links mentioned at the end of the video?
At 62 years old. Skull crushers tear my elbows up. I wish I could still do them.
Bro use cables
You had me with the ww2 analogy
Nothing beats skull crushers. I learned that from Ct Fletcher videos 7 years ago. It did amazing growth speed constantly
I Split my upper body work into 3 sessions
2 of them my pressing work was close grip Incline bench in the smith machine and high rep Dips and my arms blew up
For any one interested
Monday & Thursday
Lat raise 5x8-12
Cg incline 5x8-12
Dips 3x15-20
Pull up 3x8-12
Cable row 3x8-12
Barbell curl 5x8-12
Saturday
Incline bench 3x8-12
Flyes 3x8-12
Over head extension 3x8-12
Bb row 3x5-8
Rear delt fly 3x15-20
Hammer curl 5x8-12
Wednesdays I trained legs
Don't know if I keep coming back for the information, or the humour!
As an aspiring tank commandant my biggest takeaway from this is how to make it to Berlin without running out of fuel and options. And in the downtime I'll get bigger triceps.
I've never had to specialize with triceps. The triceps get hit with bench and OHP and on top of that normal tricep volume.
I've always had recovery issues for my triceps.
Damn I didn’t know dr Mike was from Michigan
this was very helpful, thank you.
I like making my Triceps like I like making my coffee.
With a French press.
You are awesome bro, funny AF as well 😂
Thanks!
Cable pushbacks at elbow level have made my triceps not fit in any sleeves
What about focusing on raises on shoulders and flies on chest. To keep chest and shoulders well worked out without hindering recovery on triceps?
Solid vid, keep up the good work team RP
What's up Dr mike I have a few issues and I was wondering if you can help me out. I was born with autism/aspergers syndrome and spina bifida but didn't really know until 4 years ago when finally a chiropractor spotted that my L5 was missing. All my life I was skinny and didn't feel good and always felt sick not feeling good. 15 years ago I felt I needed to try and get healthy and exercise, so I did and learned and found bodybuilding and fell in love with the whole entire process and ended up bodybuilding after 2 years of mainly prison/jail workouts since I did time inside then when I got out I started bodybuilding and did that for 13 years straight well I was sick and didn't feel good. I still gained a good amount of muscle mass. I went from 117lbs in jail to 160lbs then after 5 years of bodybuilding I was at 187lbs then I started getting so sick and my seizures were coming back and started having paralysis and couldn't walk and my body shut down and mentally and physically was really bad and lost everything and ended up 94lbs within a few months. No doctor of hospitals would help me and kept sending me home after running there tests they said I was fine and super healthy and I'm like hey doctor look at these pictures of me a month ago and look at me know I'm 94lbs and how's that healthy and I'm fine. So waited 2 year for the doctors and hospitals to figure it out and they didn't so me and my mom hired a doctor outside of health care and he ran a few tests and found I have mast cell activation syndrome and chronic inflammatory response syndrome and multiple mold poisoning and multiple heavy metal poisoning throughout my entire body, blood, brain, gut, bladder. I moved to s safer and better environment a few weeks ago to get my treatment and I decided I would do some push ups just to start extremely slow into training again and I couldn't even do 10 pushed and after my 3rd set I was wiped out fatigue and after my shoulders hurt really bad like old rubber bands being stretch back and I can't move them with out that rubber band feeling. Then for 5 to 7 days they are a hurt sore and I'm not to sure how I can fix it and make it better so my shoulders won't hurt like that anymore because it really feels like I've pulled something inside my front Delta and I like of under my arm Pitt.
You’re literally a hero
I have long arms, so I focus on triceps for arm development. I have more room for muscle the trade off is that it's harder to realize that potential.
Extremely helpful, thank you!
22:41 I do, Doc. I do have a weakly structure.
How can we increase our systemic enery reserves... upgrade our battery so we can handle more volume throughout the week and so we wouldnt half to go maintenance on other parts ..
I'm adding Dr. Mike to my war effort when I become an American dictator
My grandfather never did skull crushers, he drank beer and smoked cigarettes, was a D day veteran had two purple hearts and a bronze star.
Can you run this Tricep Growth program with the Bicep Growth Periodization? Would it be too much for the joints/wrists/recovery?
8:50 ! Jewels thx a lot makes perfect sense! Why didn’t I think of that???
Great one to pair with quads specialization! thanks Doc
Aight, maybe you didn't win that competition, but that pre contest body will be an endless source of goddamn majestic thumbnails
Loving your content 💪🏼
My key takeaway from the video: Remember to cook something for grandma. Thanks Mike!
Amazing as always man, please follow up with a biceps program sometime ;_;
Dr. mike, I think it’s like this: we all know that a lot of your fans are professional, bass, fisherman, right. So, if you wanted to win a bass fishing tournament how much time would you spend that day fishing for bluegill? There, now I think everyone here understands specialization.
Comically large arms is a valid goal, right? 💪💪💪
Hi Dr. Mike. Can I combine two specialized workouts/program? I want to develop my triceps but also develop my lower chest. Would I have to focus on them separately with two different specialized program? or can I basically combine the aspects of both training program and rearrange the order of exercises (particularly on a chest & tri's day) to hit those goals. I ask because am not sure if this would be an optimal way to maximize the gainz.
I really like the video! Thank you
Instructions unclear, did a 100 reps set, have been having DOM for 10 days, hope it will pass someday.
I feel bench press with superset of close grip pushups really blow my triceps up
Going to need a "get outta here, grandma" shirt option.
I rotate from the muscle group i finished with to the beginning, the next session
Stocks only go up
Stock market is actually on a massive tear. S&P is up 25% since October. For the uninitiated that is incredible.