You're Training Triceps WRONG | Backed by SCIENCE!
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- Опубліковано 2 лис 2024
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Well this one opened my eyes, turns out we don't know as much about training as I previously thought. It's amazing how many things I say like they're facts and after testing I realized I know nothing... The first thing I tested was rope extensions, thinking I would see a clear winner for the lateral head of the tricep but nope. It was dominated by the long head. From then on it was downhill!
#triceps #tricepsworkout #biggerarms
5:44 (Best overall)
3:33 (Good for long head)
6:32 (Good for long head)
2:26 (Best side head)
For my own sake
Needed this. Thank you.
Thanks
Thanks he thinks he’s the sht talking about sht we don’t care and not getting straight to it. Thank god for ppl like you who don’t have to be confused about what work outs are better 😅
@Ferris. Is this normal there are 2 exercises for long head ?
@@hermanbenitez22 what he's actaully doing is backing up his claims with tested evidence and elaborating on what the numbers, graphs, etc. means. I am one who cares about that for sake of mind muscle connection and general anatomical knowledge. I think your attention is just as long as a goldfish and you can't handle things that aren't just given to you on a silver platter
maybe i will give it a tri
Lmao
Honestly best video series for different muscles and exercises, fucking love it. But what i'd love more is a summary in the end of which exercises are the best for (in this example) long head, medial head, and lateral head. Other than that pls do that for every muscle group, so sick.
This
This
If he's smart he will put the exercises in a program and sell it for a good price. The work he puts in these videos and how much he spent on that EMG machine is a lot. He deserves to get paid. I wouldn't give them out for free. I just finished his 30 day gym workout part 1 and it was well worth the $29.
This
Unfortunately, while this looks to many people like a fantastic science-based examination of a common question/topic, it's not done well enough to yield valuable insights. EMG is *much* more complicated than just slapping electrodes on the skin and comparing amplitudes. Unfortunately, unless a person has had training in using surface EMG (or any EMG device, really), they're not likely to pick up on that. So then someone like Ryan -- a guy who may be well meaning, for all I know -- can do somethings that amounts to painfully sloppy work, call it "science," and appeal to millions because they just don't know any better.
Source: I'm an exercise scientist who works with EMG and can tell you first-hand just how hard it can be to do this stuff well (and especially how hard it is to make simplistic "do this, not that" evaluations of exercises).
Live pretty far from a gym. Bought this program and a functional trainer for my 70th birthday. Loving it!
No I'm not!!!
Titles became nothing but clickbait now. Following the evolution of most UA-camrs. Create content from a passion, get some success, build on that success, start making videos based on analytics, growth slows, double down on making videos you think will do well and have clickbait titles.
@@liamburns8554 why are your feelings hurt? This video contains good information😂
@@kiwimatrix31 Does it? You can stick to your EMG data. It is really the most basic of info
@@liamburns8554 there is nothing wrong with basic information. What if someone didn’t know it? Knowledge is good brother no matter how simple it may seem to some people
@@kiwimatrix31 don’t feel that imparting knowledge is the aim of the video, clickbait title is a giveaway. Don’t think EMG data ever built any great bodybuilders or athletes
Thanks for doing this but the video is horribly confusing. After watching it all I still have no idea which exercises to implement in my plan.
Not kickbacks 😂
and he goes through everything way too fast lol
Watch Ben yanes for best exercises
Bro o thought the same thing im on my second go
@@azzcoopz3270 Rick Piana .
What I got from the video:
Tucked in narrow grip bench press are better than not tucked, dumbell/cable kick backs are best to activate anything other than the longer head. Longer head basically is always activate on any other movement, it also tends to take over if you go really really heavy.
Thank you for this video by the way, this is the absolute most interesting stuff that there is on youtube in my oppinion. It is pure numbers put to the test, great video.
god dammit , this is the worst news , i hate kickbacks. looks like i need to add back kickbacks.....lol
Coladud, thats exactly my take away. Sh!t sake's, I even stopped doing kick backs because I 'believed' I needed my laterals to work ... more ?!?!!? I have noticed that my Tris have lost some definition on the laterals after stopping kickbacks. This explains every thing my logic was telling me. Love this content.
Kickback is nothing more than a single arm pushdown with the arm extended back. Similar to the first move demo'ed. The kickback with a dumbbell made sense when equipment was limited , because you were forcing the tricep to work within its force curve. With a cable, its a bent over pushdown.
@@jf-rq5yi That's what I'm wondering... like he talks a lot about "connection" but how many of these are just *his* body and not universal (especially with the muscles stabilizing)
@@jf-rq5yi the point of this video is mostly a view for ad revenue while providing some information with a small plug for a program at the end… most videos on yt aim for ad revenue..
and if you get nothing out of yt videos why do you watch and comment lol😂
So what’s the conclusion?! What’s the best science based exercise for each head?! You gave great info, but it was a bit scattered. Overall love the video!
He is still figuring it out
I curious as wel. But in the end it also depends on your goals as well.
@@simongurung7715 i guess😂😂
Agreed. Not sure what he’s trying to say about this.
Dips
One of the most accurate things out there! Pls, do a series of this device on ALL muscle groups!
Aside from your priceless updates, your voice is full of melody...
As a trainer with 40 years plus, your new info with this tech is golden, thank you! Would be interested to see data on which antagonist muscles jump in also.
Can i get some tips on muscle building
As a personal trainer why do you belive this video?
The fact that the top comments are a summary of the video shows that it might be beneficial to end with a summary. Very good information but lots to take in. Appreciate the content, gained another sub
Loving this, clears quantitatively the misinformation spread by the gymbro scientists.
2:26 (Good for lateral head)
3:33 (Good for long head)
6:32 (Good for long head)
5:44 (Best overall)
Ty bro
I love this series. This is so much better than 99% of the other fitness influencers making people do the most ridiculous movements at the gym for no apparent reason. This really sets you apart from everyone else. Pleas do this for every muscle group. I want to see biceps next.
Dude your a breath of fresh air ..love your channel
Man you make me smile and laugh and learn all at once . Love you buddy. Don’t ever change !
This is beyond amazing at this point. Great job man, I was subscribed before for tips and humor but these videos are now on another level now, no other UA-cam or fitness trainer come even close to this. Hats off man, you just changed the entire game.
I hope you're joking right? His video's are entertaining but far from backed by science.
Watch "Ryan Humiston Has Made a MISTAKE (EMG)"
The medial head knowledge at the beginning was awesome. First I'd heard of it and I've always had trouble engaging my medial and it's underdeveloped
I would appreciate it if you summarised the result and show what best variation to hit each part. a lot of great effort in this video, like and share for sure
There is already a guy who has done this work and made a book about it, dont remember his name. Saw an article about it on T-nation long ago.
5:44 (Best overall)
3:33 (Good for long head)
6:32 (Good for long head)
2:26 (Best side head)
For my own sake
Damn looking forward to the entire series of these vids
This video missed a summary in the end.
Totally
Oh wow!!!! The feedback from the sensors is perfect. I kinda want it for all the other muscle groups too. Thanks for the great instruction.
this channel is beyond amazing. The training aspect ten out of ten, the humour level is off the radar! keep up the epic videos Ryan and thanks for bringing a whole new level of humour to working out!!😂😂😂
Can we get a summary of which exercices is best for each parts of the triceps ? Would be very nice !
Just f*cking go do the work yourself. The answers are within, stop looking for some else to do the work.
@@liamburns8554 Some people just don't understand english that well which is why I find it easier to understand when reading a short and simple summary
@@HeinrichLAURENT that is fair, sorry for the slight rudeness
From what I saw, as heavy as possible with your arms pulled back as much as possible, with long rope. "rope pushdowns" but you have to pull your elbows back as far as possible to get a good contraction across all of them.
For me, I'd do that, then dips, then overhead press of some sort with a dumb bell or cable. That was my takeaway, at least.
@@Dominasty the continual take away is that EMG data is at best partially useful. Yes it shows what muscles are activated, and that is good. But that is all. Can squeeze thin air and get the same data as a slow eccentric dumbbell curl. Do they produce the same results? No. Personally I think EMG is useful for beginners testing if they are activating the muscles they desire to activate.
Best review on this specific model on UA-cam 👌🏼 keep em coming
Great video. How reliable is the measurement? For example, if you move the EMG device location by a half inch, do you see similar data?
I'll be watching this series for months come.
I can't wait to see shoulders and calves with this. That EMG was such a good investment. Appreciate you, Ryan
Calves oh boy cant wait for 0 activation on every exercise
I'm waiting for that too
calves, cycling with medium to large disk and you are good to go
It wasn’t
@@roulisskylos8948 what does medium to large disk mean?
This was excellent. You are the next Project Farm for muscles. Need to do a continuing series. Biceps, shoulders, back, etc. Can't wait.... 🍿
Enjoy all your structured training videos! They are the bomb diggity and definitely see results 🎉
Appreciate you bro 😎 👊✊🤜🤛
Informative, and spot-on comedic timing and delivery. Well done, sir.
I posted this comment on one of his previous videos, but it pertains to this one too…
Been lifting since 1985 at the age of 15… this is the best info I’ve ever received since I read “Arnold Schwarzenegger‘s encyclopedia of Bodybuilding “ in the late 80’s.
Better than all those M&F magazines I bought in the 80’s combined
Thank you
...yeah. I remember that everyone who read that book stopped growing. Later, Bill Phillips famously noticed this, along with the entire Welder scam.
Well, this is the only channel I need now...could have used this better in my 20s but what the hell, in my 40s will work too.
Appreciate it
One of the most info-packed videos I’ve seen, probably ever honestly. I really wanna see more of these
Ryan - Please do this for everything. Just did your recommendation for Triceps and im getting way better connection than all the other crap I was doing over the years.
Keep doing what you doing man! Funny with facts gotta love it
Hey Ryan, I have a couple degrees in bioengineering and can see why you got mixed results with the cable pull downs. The angle of the rope matters. You want it to be vertical with your humorous also vertical. If the rope is at an angle away from the body the long head will always help because the elbow has no stability.
so if i want to purposely hit the long head i angle the rope differently to my humerus?
@Nazf X the rope has to be vertical. If it is at an angle toward your body then the long head will get involved to help stabilize the elbow. My favorite way for long head growth is over the head extensions with the cable as close to the spine as is comfortable or with a dumbel if that is comfortable.
@@luke53285 what do you recommend for biceps?
@Mas Pesas Mas Perras it would depend on what issues you're having, but one of the easiest things I do is a mechanical drop set with a barbell. Grip the bar outside of shoulder width and strict curl it to failure, then move your grip inside your shoulder and go to failure. That's my go to when I am short on time. Hope that helps
Thx! I’m doing it right. Like your character and your research 🤘🏻
Just purchased the garage program and I’m very excited. I can already tell I wasn’t doing nearly as much as I should’ve and I’m excited to see the results from a real workout. Thank you!
how was your experience with the garage program?
@@VilisDvinisI was deployed shorty after lol, but it’s definitely a good program. I’ve gotten jacked and lost my muscle so many times. I wouldn’t say it’s much different knowledge than anything you can find online. Truth is just takes at least 4 months of hard work and dedication and YOU WILL get results from any program you try out. Need to stay committed to anything you start.
And how do the sets work on the app, you're supposed to do 1 set that's 4 exercises in a row without resting for 4 rounds. Do i understand it correctly?
Keep on doing this series!
I really needed this because whenever i do rope extensions or triceps dips i rarely feel it in my triceps and it has been annoying me lately
I've had to pause and flare my fists out to feel it using the short rope...
Lately I've been doing light weight isolation tricep pulldowns, keeping my hands open flexing my fingers and using my palm to push down, but also pausing and flexing the tricep at the bottom.... i swear i see a difference in the development of my arms
Do you tuck your legs back or forwards? Supposedly if you tuck your legs back behind you it causes you to lean forwards and use more of your pecs than your tris.
Try keeping your body upright with bent legs, leaning forward puts emphasis on your pecs instead. Also don't flare out your elbows.
Same here man. I always feel it in my shoulders or elbows, never in my triceps. Especially skullcrushers and overhead extensions, I feel all of the tension in my rear delt which is weird.
@@tonii4673 whenever you feel like your form is not right there is no shame in searching it up even at the gym
My favorite triceps exercise is one I almost never see people do, because it involves using a piece of equipment "incorrectly".
Bring the preacher bench over to an adjustable height cable such that sitting in the bench backwards puts your back to the weight stack.
Use a V-grip attachment and cable height such that you are just beyond full stretch when the weight is all the way down.
These essentially mimic the W-bar skull-crusher but with far easier access to controlling the weight and constant cable tension all the way through the movement.
The arm rest also acts are a very strict back brace completely disabling your ability to cheat the weight up. You also get a pretty sick core workout because you are essentially doing a partial crunch to unrack the stack and then holding that tension until you let the plates all the way down on the last rep.
How about comparing dips in different body positions for changes between tricep activation vs. chest activation? We are always told feet forward do X, leaning forward does Y, etc. would be nice to know
Would be good in a pec video, this is specifically for triceps so might come in future! I agree though
If you lean forward more than 15 degrees its mostly a pec exercise. But keep in mind strict dips at less than this angle are very risky for the shoulder joint. If you have any pre-existing issues with shoulder (and to lesser extent elbow) avoid dips to failure or even do assisted dips only.
The potential injury is far too damaging and takes a long time to recover from. Not worth the risk.
@@djackson4605 Assisted dips are the truth
@@djackson4605 weighted dips ftw
@@djackson4605 honestly, as long as you don't go below a 90 degree bend in the elbows and keep your body upright, you shouldn't have any issues with Shoulder injuries. I've been doing Dips with weight like so and I feel most if not all of the load in my Triceps and pecs. Far too often I see people dip way too low. You don't need your upper arm parallel to the ground like I see a lot of people do. Just give it a shot some time!
I dont even know why the hell I watch this stuff! 😉 I'm never going to work out to the degree that I need this information... but... I think anyone who puts this amount of effort into confirming, and more importantly DISPROVING what he thinks he knows... can be trusted. At this point... I just watch because A) it never hurts to learn and B) it's motivational. I'll subscribe!
I’ll be honest. I haven’t watched one of your videos in a while, but this was great. Not only was it crazy informative, but your editing and overall humor have gotten way better. Keep these coming dude!!
one of the first videos where u were truly informative. thanks
I hope to see more of these and some workouts to do for each muscle group! Great video!
Effing love old school!!! & the language he uses - very entertaining!!!
Great content Ryan! Is fatigue or muscle activation from previous movements while producing this video worth consideration? Seems like a potential variable to me. Thanks!
So is where the EMG is placed, as it doesn't measure simply the single head, but individual fibers activation patterns. An EMG used for legitemate studies looks way more noisey than the graphs shown, so results should be taken with a huge grain of salt.
We need a garage style 2.0 after you find out which exercises work best. I've been doing your garage style program regularly for a year now. I absolutely love it but want more! Great video as always!
Its pretty clear that dips are the superior exercise for overall tricep development. Thanks a lot for this amazing work you are doing! Would be great to see the results for the whole deltoid region on different exercises. Cheers
@Exvcai Sante yeah especially when you pull your body back a bit
First video of yours I've watched. Even if someone watching didn't give a crap about the info, the video is entertaining as hell. Great job on both counts.
Hey there this was the first ever vid of yours that i saw. I found it very informative and funny. I like your kind of humor. Actually I liked it so much i can skip abs for today... my stomach hurts from laughing so much. 🤣 Subed! 👍
Ah, definitely watch some of he's training videos. And, I'd say, getting one of his programs will hurt you in a way nothing did before. And, I mean it's a good thing 😉
Honestly this study is worth it’s weight in gold.
I'm gonna make you happy now: have you tried to see if it is your personal connection to certain movements or it works with other people in the same way? Have you tried to voluntarily put one or the other head under stress with the same exercise (easier to do with lighter weight than heavier)? Have you tried the reading with just flexing the hell out of the tricep through the ROM?
I've learned more from watching 2 of your videos, than I have watching probably all other podcast episodes Ive ever listed to related to fitness. lol.
People should be very aware that EMG is biased towards isometric > concentric > eccentric in that order. So doing those half reps where you are focused on the concentric will blast the EMG readings, but studies for hypertrophy show the eccentric phase is the most hypertrophic.
For anyone interested about further research on this, check out Dr. Mike Israetels video on EMG @ Renaissance Periodization. This is a classic pitfall of using EMG for exercise selection
That's regarding the shortened concentric focused repetitions...What about the full ones? Like most of the ones in the video lol
Thank you, finally someone mentioned this
Wow I loved the video! This is a premium content. Thanks
I'd be interested in seeing a video like this about chest. Specifically about wide flies vs narrow flies in each variation. I've got shoulder issues so it's hard for me to do wide flies of any kind, but these are easily my favorites of your videos.
King. You are going to bring revolution.
Hi Ryan, do you have a series of fact-based best exercises for all body parts? Love this video!!
Triceps kickbacks and wide dips. Thank you ✊️
Ryan it would worth the time to put a body part split program together with the most effective exercises for each body part that you’ve found using the EKG. Your programs are amazing how you lay them out with using progressive overload from week to week, paired with the most effective exercises….boom..a very effective, unorthodox and brutal workout. Appreciate your work, keep at it - it will bare fruit in the long run.
GET MORE Out of the Lateral Head: replace the static rope on a Y rope cable pushdown with a slightly flexible old bicycle tier and Squeeze beyond your sticking point. dropsets at the end of a workout or at the beginning when you are highly advanced.
What a great series and it's a new level of training! I hope you will go through all the muscle groups mythic exercises and reveal what really works and what doesn't.
I very much appreciate the editing and your sense of humour lol
Hey Ryan... awesome video, Triceps are shredded...
But really the lights in this video. Who made them? One shot with ceiling completely covered and the other shot with Hex shaped lights. Would you mind pointing me to a source or model and manufacture
Thanks
A minute into stumbling across this channel. Subscribed!
Ìm 56 and ive been training for 40 yrs. I do 5 W/O a week normally. Breaking down each bodypart per w/o taking 30 to 45 min with a 90 sec rest. I just perused your Tricep video. I really liked how you went head to head with the exercises. Myself I go by feel to see how each movement makes that muscle group feel. I liked how you analized each one. I also learned over the years that Genetics play a huge role in getting a truly great physique, plus nutrition and adequate sleep. Ìm almost 6ft and have been as heavy as 230 lbs. Look my best around 210 though. I workout because i like how i can sculpt myself. Plus i actually like the feel one gets after a hard workout. I just started following you. Looking foward to more great videos. 💪🏼🙏🏻✨
more rest is shown to be better for hypertrophy and strength try 3 to 5 minutes
@@roo3667 60-90 seconds rest is meant to be optimal for hypertrophy.
Hey Tom. I’m in a similar boat to you... 45yrs old, trained 32 years, 6’0 and around 107kgs. Your training routine sounds like mine too. I find it funny how young guys today will mock our routine as a ‘bro split’, like it’s some sort of outdated method of training. I guess our size must’ve come from the creatine, not our workouts? 😂
?? Like who the fuck asked ??
@@Tweekend27 studies show more rest to be better for hypertrophy and strength it’s been a known thing for quite a while idk who lied to you about that but studies disagree and true experienced lifters disagree sorry you’ve been misinformed
Hands down your best video
I train most things wrong.
Reverse Grip straight bar does justice. Keep up the information, love to be sore the next day(s)
Can you please make the same muscle contraction signal analysis for all biceps variations like chin-ups, wide grip, narrow grip, overhand, shoulder & elbow angle? Thanks!💪
Great stuff
Did I miss something... So what muscle head was dominant in the cable tricep kickback? I remember to this day, I learned this exercise correctly by bothering the biggest friendliest guy in worlds gym as a young 20something. Dude was a firefighter... Looked kinda like the guy who plays jack reacher. Damn this some good coffee. What am I doing here again?
Damn. I must have giggled 10 times watching this. Well done bud - also very informative
Nice, well again another video that helps me validate what I have been telling my buddies and my son. Especially once they are able to get that mind muscle connection and focus.
More videos like this please and keep the stand up routine coming.
Ryan,
New to your videos and love the attitude first off. I like your explanations and the science behind it all. How about a video just focused on pre and post work out stretching? Thanks and keep up the great vids.
This is the video I was looking for.
Good form on that punt! 🤣 love the content man! Keep it coming!
Great info… I just have to watch these videos 3-4 times to get the main points. Just wish he stayed more on topic.
I wish you tried an ez bar skull crusher. The inner head is always sore on me when I do those
I was waiting for that too
Damm bro its gold, really nice piece of gold. Please make more. You should teach this more people
It’s not
I like the fact that you're using a scientific tool to measure. But the reality is, EMG is very surface-level, too easy to use and misuse. You can easily confirm biases with electrode placement. I'm going to trust the controlled research on stretch-mediated hypertrophy (training muscles through their full range of motion) that tells me overhead extensions are a great exercise for MOST people. Partials have been proven to be inferior and will have some uses like when someone is injured, to get stronger in a certain range, or as an intensifier every so often.
@Toni yup!
@Toni plus sodium levels
do you also like the study which shows that there is no significantly more growth of the long head (the one affected by stretch mediated hypertrophy) in an overhead position than in an triceps extension? There are always more than 1 studies :)
Straight to the point and gave me a little chuckle. That's great content.
I am not an native English speaker ....i get some of your jokes and commentary but what's confusing is to get what form is exactly best.....i appreciate all your work and giving us knowledge for free ...am watching your videos for all my workout....please do a favour to me and others who aren't that fluent in English, by making a small linear conclusion in the end of video about what form & excercise works best.....i will still watch the whole video to understand better like what's actually wrong with my form and watch the end of your video to include excercise in my workout......i apologize for this request, am giving you nothing important except like n 1subscriber & yet asking you to do me a favour.....even if you won't do it, still thanks for the information which I am able to grasp from your videos :)
Can't wait for a new program!
Too much silliness
my husband said he learned so much from you ryan for the gym
Best video series we want more
Please continue to post more of the science based exercises. Thank you
I'm loving this series. Burning it all down with science!
Well informed and hilarious, good show brother
You are great, and the series is the top! Please continue.
Thanks for all the time and effort you put into getting us all this info!👍
Ryan, every video you make.. before I drop a like, I wait for that one line.... that one banger! and it always comes... 🙏 thank you
This is just pure gold. You should do a series of videos like this with each muscle.