Build Your Triceps Faster: The Science Simplified
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- Опубліковано 9 лип 2024
- Alpha Progression App: alphaprogression.com/HouseofH...
Timestamps:
0:00 Intro
0:30 Part I: Compound vs Isolation
6:29 Part II: The BEST Triceps Exercise?
11:51 Part III: Training Recommendations + Final Words
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References:
Brandão et al. - pubmed.ncbi.nlm.nih.gov/32149...
Wakahara et al. (1) - pubmed.ncbi.nlm.nih.gov/21858...
Wakahara et al. (2) - pubmed.ncbi.nlm.nih.gov/23657...
Maeo et al. - pubmed.ncbi.nlm.nih.gov/35819...
Stasinaki et al. - www.mdpi.com/2411-5142/3/2/28
Costa et al. - pubmed.ncbi.nlm.nih.gov/33440... - Спорт
Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy
Read more for timestamps, a small correction, and additional thoughts about some of the info in this video (including discussion on stretch-mediated hypertrophy).
Timestamps:
0:00 Intro
0:30 Part I: Compound vs Isolation
6:29 Part II: The BEST Triceps Exercise?
11:51 Part III: Training Recommendations + Final Words
A small correction (at 6:35): I said the researchers recruited 21 men, but it was actually 14 men with 7 women.
With the paper from Japan and Greece, we know subjects trained each arm with one of the exercises (it's worth noting limb dominance was counterbalanced between the exercises). Some people might be wondering if the cross-education effect (also called the contralateral effect) could confound the study. The cross-education effect is where the gains from training one limb can "transfer" to the other limb (even if that limb isn't trained at all. However, the cross-education effect only applies to strength adapatations, not muscle growth ( pubmed.ncbi.nlm.nih.gov/37423835/ ). In other words, there is not really any transfer is muscle growth between limbs, so these studies would not be confounded by this.
Throughout this video, I didn't mention "statistical signficance". Many assume statistical significance is required to say there's surely a difference between groups, but this isn't neccessarily true. There are multiple shortcomings with purely relying on p-values ( www.nature.com/articles/d41586-019-00857-9 ). With a few of the studies here, there were notable percentage differences between the groups, but they did not pass the statistical significance threshold. As some of the researchers mentioned in the discussion section of the paper, this is probably due to the small sample sizes in the paper.
Across the web, some suggest the triceps should not benefit from being trained at longer lengths. This idea stems from research exploring something called the sarcomere length tension relationship. As I've described in an article ( houseofhypertrophy.com/biceps-length-tension/ ), I believe this research has multiple limitations. Most importantly, the video details research actually measuring muscle growth that finds the long head grows well from the overhead position (we're presuming this is probably explained by the stretch).
Some also suggest that the extra gains seen from training muscles at long lengths is short lived. However, as I've also described in an article ( houseofhypertrophy.com/stretch-gains/ ), there are multiple limitations with the research people use to suggest this.
What about skull crusher with elbows at 120° respect to the body ( instead of regular 90°)? Car be better for the long head with a stimulus closer to overhead extrensions?
I does tear down my triceps in higher degre, despite fatigue might be slightly greater due to greater lats contribution to stabilize the movement.
00:02 Training with compound and isolation exercises impacts triceps hypertrophy
02:07 Bench press grows lateral head better than skull crushers.
04:10 Compound exercises contribute to triceps development.
06:18 Overhead extensions lead to better long head hypertrophy
08:22 Different tricep exercises target specific regions of the muscle differently.
10:33 Alternating arm training may improve tricep hypertrophy
12:41 Overhead extensions may offer better triceps stretch compared to push downs.
14:50 Isolation movements tend to produce more favorable gains for triceps than training push downs alone.
Thank you so much
It's great how many science based fitness channels there are on youtube now, but I don't think anyone explains the research as well as this guy. Even the conclusions he infers that aren't supported by evidence yet are always so reasonable and well thought out.
I like that he also discusses the flaws of studies rather than presenting some findings and going "hey guys time to change up your program again!"
Wow, these are some really kind words, thank you so much! :)
Just study the concepts of Mike mentzer, and his ideal routine and consolidated program
@@Nunyabiznuts2012 and finish with your cns ko
@@Nunyabiznuts2012 out dated
I never understood why tiktok influencers make fun of people who are science based lifters and use literal science and genuine research to get huge. I think science based lifting have helped me get big. And Mike Mentzer was a science based lifter yet everyone made fun of him lolllll
Forearm hypertrophy please??👉🏻👈🏻
Forearms lover????
Very soon! Certainly within the next 2 months :)
Neutral grip everything ;)
As soon as possible@@HouseofHypertrophy
I need this bad
Going for that Popeye look
perfect timing, thanks house of hipertrophy 🙌🏻🙌🏻❤
I've come to this conclusion myself after some time trying different tricep exercises. I love tricep push downs but it cannot compare to the arms being raised above the head and doing a tricep overhead extension/skull crusher. Happy to see this video confirm what I've been feeling.
Very interesting to hear your experience has led you to overhead movements, awesome stuff. I wish you continued gains!
One of your most well produced videos yet and I'm only 2/3 of the way done watching.
Well done.
Thank YOU for those really kind words!
I've been going to the gym for 10 months, spamming biceps. Now I see everyone was right about triceps making up 2/3 of your arm and JUST YESTERDAY, I started my program with triceps.
You are truly a god sent ❤
Haha, the good news is if you haven't been training the triceps much, you've got a ton of room for improvement! Enjoy those gains :)
I was the opposite, I isolated my triceps and was believing that biceps got enough work from all the compounds they are involved in but boy I was wrong when I saw how much my bicep growth lagged behind my exploding triceps. Now I treat my curls as seriously as my Pushdowns and Extensions.
Eh you do triceps more with shoulders chest and arm day . Try more biceps and reverses with back too
house of hypertrophy changed my lifting routine to the highest point,love this channel
Thank YOU for checking out the videos, it's an honour that the content can help you in some way :)
This channel is right there next to a certain short king's channel as the best on YT for hypertrophy science
Haha, thank you!
fr
whose channel you talking about?
@@Radiers Jeff?
Jeff or Mike?
nice video bro! i love overheards, i only use to do pushdowns, and once i started doing overheads, and started liking it, my triceps grew rapidly. so your speaking facts!
Thank you for providing this information!
Thank YOU for the support, as always!
Always a great day when HoH drops a new vid 🔥🔥🔥🔥
Haha, I appreciate you!
I absolutely love this channel. Thank you so much for everything you do ❤
Thank YOU for the love, I truly appreciate it ❤
Great vid, good deal of info and easy to digest. Solid channel.
Thank YOU for those nice words! :)
thanks for this video, youre the greatest youtube channel talking about hypertrophy bro
Thank you so much, that's very kind of you!
Finally bro uploaded 😭😭🙏🏻🙏🏻
Haha, I actually had to ditch a video because I ended up not liking it, this is why there was such a big gap since the last upload. Either way, the aim is to make each video as high quality as possible, so this does require me to take some time to create them :)
@@HouseofHypertrophy it's always worth the wait ❤️
@@HouseofHypertrophyBro, make a video about the benefits of deloading for muscle hypertrophy because many say we have to deload 1 week after reaching the fatigue phase. And is it good for hypertrophy & recovery?💪💪📈🤔
@@HouseofHypertrophy dw take as much time as you need, the quality is amazing
@@HouseofHypertrophy Perfectionists can be hard on themselves. I know. Just know we are grateful for your content , whenever you decide to upload it.
Thank you Man!! Excellent Video and Info..
Thank YOU for checking it out!
Theee knowledge in thisss😩😩🔥🔥🔥🙌🏿🙌🏿🙌🏿❤❤❤🙏🏿🙏🏿🙏🏿🙏🏿
BP then SC super set. Got it!
Really cool!!
Thank you my friend!
Wow I am impressed with the quality of your video. Everything is top notch; editing, script, narration, visualization, ..., you name it. Thanks for creating this, you rock!
Thank you so much! :)
I have stuck to this exercise for a very very long time now because of your older videos, win !
Haha, awesome to hear. Thank you for sticking around so long! :)
I like the new animation elements you sprinkle in.
I was wondering if anyone was going to comment on them, so you made my day haha, thank you so much!
Geoffrey verity Schofield said that focusing more on over head extensions blew up his tris.
Yep, noticeably so, although I still do pushdowns.
@@GVS Why not add in an overhead extension too, bro?
Thanks! How fascinating that specific movements can train a muscle's top or bottom region differently! I would have assumed that about sinew wear & tear, but I am surprised that the leverage action would change the muscle in such a targeted way!
Agreed! It's really interesting
You've gained a sub
Yes sir!
Imo, one big missing exercises from all these triceps growth studies is (weighted) dips. One of best chest and triceps builders. Would love to see some day how dips compare to scull crushers.
Agreed! I would love to see future data on this
dips are great for triceps, but you have to do them with a straight body. if you lean forward then you start focusing more on shoulders than triceps.
What I got from this as a street workout enjoyer - pushups (and/or close grip pushups) for the lateral head, into bodyweight skull crushers on monkey bar for the long and medial head, gotcha thanks.
BW skull crusher = 👑
Great vid as always, damn, when I do overhead cable extensions, I push forward, but not up (with a tricep rope).
My triceps finally started growing after I started hammering them with heavy compounds and actually going to failure. Dips and skullcruhers are my favorite tricep exercises. I do some overhead ext. and pushdowns as cherry on top. When I used to spamm pushdowns my triceps sucked. I also didn't really go to failure, I was just chasing the pump.
I recommend doing a whole series talking about bulding a specific mucel faster
Yep! We are creating videos on each muscle :)
👉🏻 We should held exercise elections for bodybuilders to vote that which exercises build bigger triceps or any muscle, and the most chosen exercises at least 2 for each muscle group wins!!!
Decline dumbbell extensions are one of the best
Loving the conversion little known studies into workable ideas. I definitely think a combo of BP, followed by near failure on SC, then near failure on JM, then back to BP with the Same weight for the last 3 movements is the way to go... not sure whether to cap off with standard OHP's or cable behind the head, but I'd say if you only had 1 day a week to train do everything, if you're long on time mix the last 2 up from session 2 session.
Please make one on peak week❤❤❤❤
I could never feel my tricep long head working until I did elbow behind back long rope push downs. Also a JM Tricep cable push down where you shrug the shoulders first, which I don’t do unless the gym is empty as it looks awkward but I feel the long head cramp. I only do the overhead cable extension has a high volume finishing exercise to stretch and pump the tricep for improved recovery afterwards.
i only train in stretch movements even for back, lets see what will happen
Elbow up , elbow straight, elbow down and elbow behind. 3 sets each way. You will grow all 3 heads!
I do a mix of Crossovers, Cable Kickbacks and Overhead Extensions. My Fav is the crossover, especially when done unilaterally, but Cable Kickbacks makes me feel the burn quicker.
7:15 - 8:05 to my understanding this would mean working in *more stretch gives more stimulus*, and more stimulus causes more neuronal activation, which in turn results in more muscle growth.
Using *more weight* or reps should also cause *more stimulus*(for this you can't use the same weight and reps forever).
So if the brain distributes activation (and thus load) among the three heads in the pushdown position, it would make sense for it to do the same in the overhead position. And since the bigger stretch of the long head causes more stimulus, the brain interprets it similarly to a heavier weight, and thus has to increase activation of the lateral and medial heads, to distribute the "bigger load", in an attempt tho avoid overstraining and injuring the long head.
Seems like I‘m doing something right in terms of exercise selection: On Day 1 I do deficit push-ups, kb overhead press and db overhead extensions so I theoretically hit all heads and on day 2 I do dips, incline bb bench press and overhead cable extensions followed by a drop set of pushdowns which should also cover all heads quite well. Interestingly, I feel the biggest pump with the cable pushdown though…
Used to love doing dumbbell overhead extensions, until I felt a snapping sensation in my right elbow and quit doing them for awhile, and now I'm terrified of them. Still looking for a good triceps set that won't put too much strain on my tendons.
exactly, have the same problem due to tendonitis.the best exercises to do that wont cause pain in your elbows are: cable crossovers (the best exercise for me for long head), ropes triceps extensions, overhead ropes triceps extensions, cable pushdowns.
8:00. Yes it will stretch all 3 heads more. The alignment from origin to insertion seems more stretched when the arms are in the OH position. plus it adds gravitational pull.
Great Video, what about doing skull crushers with Extra movement above our head? I mean not only moving to the foregead but extending the move above our Head. Is it more efficient?
The updated way to do the skull crusher is arms back further and lower behind your head. Also doing that on an incline is like the overhead cable extension. Just like french curls. So close grip bench, french curls/incline and press downs is the formula.
This video did not have to be this long, good info nonetheless!
I reccomend to everyone califoria press. Thats my top triceps exercise, its like combining skull crusher and close grip press
can you make another updates video for drop set vs normal set vs paused set? i want to know which i time efficient as a minimalistic trainee.
Thanks for the great news - I only do overhead extensions 😁
Haha, awesome. I wish you continued gains!
@@HouseofHypertrophy thanks, but they always seem so small 😄
@@nexusi6867 imo you should atleast try doing tricep extension behind the back. Iirc i saw this in a Jeff short.
edit: meant the kickback extension
I only have dumbbells and limited mobility for now.
My current workout is 4 sets of each…
Floor press 18 pounds
Pushups 20 each
Floor dumb bell rows 18 pounds
Bent over rows 18 pounds
Shrugs 18 pounds
Thoughts or comments? I have only been working out for a couple months
ive been working out using only dumbells for the past 6months now bro. The results have been excellent. checkout mountaindog1's dumbell only series. Really the only videos you'd ever need. Also ill say ditch the floor press. They're not as effective as using a couple pillows to create an incline bench kinda thing and doing incline press/flies.. they are so much more effective
What are your opinion on kickbacks? I do over extensions (sometimes switch to dips) and kickbacks. Maybe I should change for other exercise.
I found a combination of french press and lying kickbacks very effective for complete tricep development
9:22 Makes sense, that upper portion would be contracting pretty hard to make the weights stable so that it doesn't fly off. I also feel that region generating fatigue while doing tricep pushdown.
I do a upper-lower split. If you were to program 2 triceps isolation exercises for the week, you'd recommend overhead extensions and what for the second exercise? Pushdowns or skullcrushers?
When I went from normal trip to close grip my triceps where smoked after every work out for weeks..I almost do all close grip now as I chase my ohp.
Great to know what I am doing is backed by science
Okay, can you do an episode specifically on the long head of the tricep? I have extreme difficulty training it and I can't find much if any proper data. There aren't videos, tutorials or anything in depth on how to specifically train the long head.
To be honest, all the info about the long head was detailed here. Overhead extensions seem to be very good, but you can still grow them with skullcrushers and pushdowns :)
Bro your videos are unhinged GOOD.. where/how./what program are you using for the graphics?
Looks insanely great!! I'm assuming you're using some AI app but I have no clue. I have been working out MOST of my life, so this is all relevant to my lifestyle. Any info would be appreciated. I will keep watching your stuff, it's great material! 😲
I've build my triceps from a variety of close grip pushups, bench and of course SC. From different angles and ROM to get that strength, however I'm a think person so I'm not big, I'm just cut. Excellent materials!!! I know you can't have EVERYTHING in one video, and i haven't explored all your content (just too much good stuff). However i do find different angles really butcher the triceps better than others. Since I'm already tricep strong i tend to focus on medium weights AWAY from the body to increase the stress factor, Works extremely well. I can go to failure without a minute or so.
Thank you my friend! I'm not using an AI systems. I'm currently using adobe illustrator to create the images and VSDC editor to animate the videos!
Your triceps training sounds great! Provided your making progress and seeing gains over the long-term, that's all that matters :)
Overhead extensions always wreck my shoulders so I steer clear of those.
Play with your grip width and don't go heavy, at all. House has shown us we can still get results going up to 30 reps, so on this one use them. I use a kettle bell, I find the narrow grip width helps my shoulders. I also use it as a warmup exercise, going stupid light. I can use a 100lbs dumbell if I want to destroy my shoulders and elbows, so I don't, I use like 15lbs on the first set and work up to 30lbs.
Also make sure you shoulders and elbows are well warmed up ahead of time. Sounds like you might need some extra shoulder work anyway.
I use a resistance band and a fat grip (but I did it without the grip for a while) as it follows the strength curve. Start with a super light one to get used to the movement and get high 20 reps, pay special attention to only moving at the elbow. I've been hitting heavy 5 reps for about 6 months and not a single shoulder injury!
Do you have a program relating to all the best excercises and split for hypertrophy
yo can you do a stapedius muscle video around hypertrophy ive been struggling to grow it
I will dive into the extensive research on this and conjure up some content
@@HouseofHypertrophy bless you bless you so much
When you say try both overhead and push down. Do you mean on the same day or switching between the two throughout the week?
I, and a lot of other people, do triceps press-downs, and skull-crushers with a greater range of motion (more stretch) than the studies parameters. I've also never had more longhead soreness than when occasionally adding kickbacks (which don't have a great reputation for hypertrophy, which is why I don't do them regularly, but... they clearly activate that head).
Not sure if I missed it, or not, but were subjects trained, or untrained?
In the previous triceps video you also mentioned that partial skull crushers grew the triceps 2x better which might be caused by hypoxia... I know it's only one study but do I need to cut out the stretched part of the skull crusher because of one study?
Nah, after reading that study a few more times and talking it about it with others, I wouldn't put much stock into that paper (hence why I didn't mention it in this updated video). The total hypertrophy in that paper was way more than one might expect, and the measurement technique used by the researchers is also questionable. I'm not saying the study is useless or wrong, but I personally want to see it replicated.
@@HouseofHypertrophy thanks for clearing it up, i actually was confused about it for months :3
Makes me think of JM press and french press. Was any work done on those?
the first time my triceps grew significantly was with dumbbell overhead triceps extensions. I noticed that my lateral head was basically not existing but my longhead was huge. the past 8 weeks I increased my weight gradually on 2 chest compound exercises and noticed that my lateral head increased in size but my chest didnt grow. hope this helps someone
How about dips? Given they shorten the long head, they should put a greater emphasis on the medial and lateral heads, right? I’ve started doing more of them, and it definitely seems my triceps have gained in width, hence my question about the lateral head...
You already discussed time-saving training strategies like antagonistic supersets, rest-pause and drop sets. In same the way, cloud you please discuss time-saving program ideas? I myself e.g. superset cable row and deficit push-ups and add one rest-pause set at the end. To use rest time between squats I did do lateral raises which I exchanged with wrist curls since the lateral raises where still a bit breath taking. Additionally, using excercise variations like close-grip on pressing or underhand-grip on pull up/down opens up the possibility to reduce or even skip isolation arm exercises.
I think all of those suggestsions (adding a rest pause set to an antagonist superset) and having small movements between squats are great ways to go about that. I will consider creating an updated video where we get more creative in a similar way to what you've suggested (combining different time savings methods)
Skull crushers and pushdowns don't feel great for my wrists but I think this is due to the suppinated wrist and straight bar. Using the rope handles feels so much better. Not sure how this changes their effect though
Can my current 1. Close grip DB Press (lateral/medial head) 2. Incline DB Tricep Kickbacks (Long Head) and 3. Incline DB Overhead Tricep Extension (Long Head) be used instead since I workout at home and only have dumbbells? If so which 2 of the 3 would it be best to use?
A variation I've been liking lately is taking skullcrusher to positive failure, then continuing without rest by doing close grip bench on the positive rep, and on the negative switching to skullcrusher for a 4 to 7 second negative for maybe 3 or 4 more reps.
closegrip benchpress is insane. do it with a barbell, the bar should be above your nipples so you get the maximum stretch when you lower the bar. touch your chest always and do at least a second pause to get more out of the stretch, slow eccentric. my triceps blew up with this, so did everyone elses who did this properly.
Overhead dumbbell extensions are good at targeting the long head, but they aren't practical for advanced lifters because they require too heavy dumbbells which become impractical.
No
Could you please make a video about how many sets you need to do in a week if you are training 1,2,3 times the muscle per week
This channel needs to create their own studies
Incline close grip bench is better than the flat close grip bench for the tricep due to more rom.
It makes sense because 90% of gym goers only do push downs, so arm growth would be greater with a new stimulus working on the long head
if we perform SC but with elbows slightly pushed back (so the weight goes behind and not above your head) instead of directly above you, then would it be the same as an OH extension?
House of Hypertrophy, advice on forearm pain when bicep curling:
Whenever i bicep curl with my inner hands facing forward (standard bicep curl), i will sometimes feel my left forearm's tendon slipping, i have never experienced tearing but it feels weird like it is about to detach what can i do?
Unfortunately I can't be as much help as I'm not an expert on injuries. Maybe check in with a local professional to see if they can help out
@@HouseofHypertrophy thanks for the comment, I will try to contact my local professional for help. In the meantime time I will spam some more hammer and reverse curl as it doesn't cause me pain, the grind will continue. Thanks!
@@marchrushart6594 i have this as well what did u do to fix it
Just to be clear oh ext can be with dumbbells and barbells not just cables specifically looking at 12:41.
do skull crushers with an ez bar on a bench at 45 degrees incline. put your elbows up near your head to get the stretch.. your triceps will grow plenty.
I am going to keep doing push downs because I like them.
Both studies mentioned have two flaws and they are that one study with 21 subjects one group did overhead extensions while the other did SUPINATED pushdowns which are inferior to pronated pushdowns because grip cant be a limiting factor and can lift more weight and the the other study with 9 subjects onegroup did lengthened partials at overhead and the other did shortened partials in the pushdown. You see what i am getting at? These are not good enough to say overhead extensions are far more superior to pushdowns.
In the 21 subject paper, both exercises were performed with supinated grips, and it's interesting to note some EMG data finds this better activates the long head - journal.iusca.org/index.php/Journal/article/view/250 - I'm not too sure grip is truly the limitating factor once you get use to it, and limiting the load lifted almost certainly does not matter (getting to or close to failure is far more important than the absolute load lifted, evidenced by the fact overhread extensions used lighter loads and the other research finding both lighter and heavier loads with a given exercise can be similar for growth).
With the other study, the ROM could impact the findings, but even if ROM is equated, overhead extensions still lengthen the long head more, so probably still better (as shown in the Japan paper).
Either way, I agree that we shouldn't be conclusive with 2 papers, so I'm always open to updates whenever future research emerges.
@HouseofHypertrophy i am still a bit skeptical but thanks for taking your time to reply to me😘
3:09 🤣nice one
Haha :)
what about people saying long head loses its power to generate force overhead it cant do shoulder extension and elbow extension at the same time
Those people understood biomechanics, which seems to be incredibly hard to comprehend for too many "fitness influencers" or so called "fitness experts"😂😂.
This chanel isnt any better unfortunately. Best place to learn about hypertrophy without all this misinformation is paul carter,tnf,jpg
Give me your top 5 triceps exercises here 👇
When is quads and hammies coming
Are you Greg Ellis? Every time I watch a video I feel like Micah the Disciple from KOTOR 2 is talking about muscle hypertrophy.
lat hypertrophy next vid ples?
imo one of the best muscles to get the V-taper
We have one on lats here: ua-cam.com/video/veoIr2CUEAY/v-deo.html :)
@@HouseofHypertrophy mb for not realising, thanks!!
not enough content from you, need more.
Apologies! I will do my best to release more. Although I should mention it's just one person (me) that does all this, so it can take a while to create a video, and I don't like to rush as the aim is to make each video as best as it can be! :)
@@HouseofHypertrophy Take your time my man, i prefer quality over quantity, love your work :)
Here are Two Great Triceps exercises:
1. Overhead Tricep Barbell Extension.
2. Bodyweight Dips
In a fan of this YT channel and definitely learned a bunch from this. But i think u should watch the podcast TNF did with Paul Carter about stretch mediated hypertrophy. He explains why overhead extensions dont cause better hypertrophy to experienced gym goers, despite what this study found
Unfortunately, I don't agree with their thoughts on this topic. I have some articles that details my thoughts on the areas they tend to discuss: houseofhypertrophy.com/stretch-gains/ + houseofhypertrophy.com/biceps-length-tension/
@@HouseofHypertrophy thank you, I'll definitely check it out
I wish I could hit my triceps more, I only have access to dumbbells and barbell (home gym), and skullcrushers for some reason cause elbow pain regardless of the type of bar (straight, ez bar, dumbbell).
Best part of the vid is how he says "Howevaaa"
😂😂😂
I just cant wrap around my head the fact that the lateral head doesnt work optimally in the skull crushers, similarly to how the vastus lateralis doesnt get stimulated well in the leg extension. Why would that be?
It's honestly a very interesting finding, and I haven't come across a solid explanation
Our limbs are very complicated and have to move in wide ranges of motion so it figures that some of them are more activated in different planes.
as a regular viewer of this channel. the pacing felt the same, it is good like always tbh. if it aint broke dont fix it if only couple people out of hundreds have a problem they can slow down the speed of the video
Thank you so much for the feedback! I appreciate that as I'm still trying to figure out the perfect cadence for the vids :)
Fantastic vid. To hit all three heads, imma still hit bench press then skull crushers because the feeling of stability and ability to absolutely mog the ez bar us so much more enjoyable than overhead extensions.