Bodybuilding Simplified: Triceps
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- Опубліковано 19 кві 2024
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Another episode of Bodybuilding Simplified is here! Today we will learn how to train triceps! I will tell you exactly which types of exercises and which types of movement patterns you should do. There are 2 types of exercises that you should have in your triceps workout, if you want to maximize your results. You need an exercise for the lateral and for the long head of the triceps. Here are the exercises for the lateral head of the triceps that you can use: straight bar triceps pushdown, rope triceps pushdown, v-bar triceps pushdown, push ups, diamond push ups, dips, close grip bench press. And here are the exercises for the long head of the triceps that you can use: skull crusher, cable overhead extension, leaning cable overhead extension, dumbbell extension, etc. We will also go over the number of workouts per week, number of sets per week, and all the rep ranges like 5-8, 8-12, 12-15, 20-25/30. We will also discuss the often controversial topic of using dips and the close grip bench press as an isolation exercise. And we will also go over if its worth trying to hit the medial head specifically.
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When are you going to make a video about legs?
Are you natty, winny daddy? Heart if yes, delete if no
I'm surprised you didn't address the recent studies that show overhead extensions as better for all heads of the tricep than pushdowns, due to the stretched position. Surely that means overhead extensions are just better?
@justinfung4351 He didn't address it because that's not what Trainer Winny does
@@chickenout1788 By "addressing" it, I meant taking it into account. Taking it into account, he should have recommended the overhead extension overall instead of saying it was only better for the long head.
No joke the most helpful gym content I've seen on the Internet. Taking good notes as a beginner
I'd recommend seeing channels like natural hypertrophy, Alex leonidas,etc
whinny please i dont have acces to a gym or dumbells i only have cynder blocks to work out with and the range of motion are so bad so should i just give up ??
@@MarioCashydont give up bro look into calisthenics you can still get huge without weights
My grandpa used to love working out his triceps. He still has huge thick triceps without having lifted in 20+ years
Goat
W
Yeah I used to do heaps of diamond push-up and for years I didn’t workout but my triceps stayed big
used to love working out & triceps without having lifted 🤔
@@mibfeb16 Who said he never lifted?
We were waiting for triceps for so long!
Thank you Mr. Winny for sharing your knowledge
Great short informative Video, that I was looking for❤
YES IM SO HYPED
Thank you a lot all your videos are very useful, it really is awesome how you are helping everyone for free
Thank you! We love you❤❤
Great videos bro, really helpfull!
Love your videos and how you explain things, very simple and easy to understand.
thank you for the precious informations winny
Love the vids ❤ helping me on my bulking journey
I've been waiting for this since the amazing A+B plugins on the biceps video!
Winny i want to say deepest thanks for your content u helped me to progress a lot
I learn something almost every time I see one of your videos. Thanks for everything you do
respect for what you do,you re amazing
I love your videos I'm a beginner and the gym these videos really simplify the process of working out in the gym
Thank you so much bro!!👍🏻
THIS IS WHAT I WAS LOOKING FOR 🔥
IVE BEEN WAITING FOR THISSSS
Your content is really good bro
Love the animation style on these videos bro, you're awesome)
Love this series. Tbh i knew most of it already as i've been working out for a few years but this is the best content that summarizes what i've learned from hundreds of overcomplicated fitness videos. In the beginning of my journey i was super worried about what to train when every other video names 10 great exercices for every tiny muscle group (like the medial head).
This series just tells you what you need to know while cutting out all the hypothetical bs you don't need. My piece of advice would be to not get hung up on the perfect routine or exercise. Just do what works for you based on the reccomendations of this Bodybuilding Simplified-series. ALL the other perfectionist content is for people that already look like Chris Bumstead and want to improve from there.
been waiting for this since forever
Love your straightforward videos, I look forward to executing your guidance.
whinny please i dont have acces to a gym or dumbells i only have cynder blocks to work out with and the range of motion are so had so should i just give up ??
Top info bro
Watching your videos like summary of 100's of good videos ( i fell you have many year of experience and knowledge to make such kind of information) HATS OFF MAN👏
thank you !
I love and highly recommend just doing cable overhead extensions + pushdowns with the small V bar. It's so simple and I've seen great results.
Glad you told us about that long head thing. Probably never tried to hit them in my short gym career so far
Lets goooo my favorite bodybuilding youtuber
i freaking lov u man, u r the best
Yess, a Triceps videooo
This is so helpful for me as a beginner
Winny!! Please do a video on DOMS, how to over come and when you know you're ok to workout again after
Winny, I love ur videos. could you do one about the muscle pump?
Most awaited vedio
ur the best winny
I bet everyone was waiting for this. ❤
Agora sim! Thank you for sharing your knowledge, supreme creature of the observable universe!
you’re a life saver
Honestly, this was something that I was looking for. Noticed that my long head wasn't being worked at all. Will definitly work that. Thank you!
Bro today was my triceps day. Perfect timing ❤
ladies and gentlemen. He's back
No. In this video he's triceps
Simplified!!!💪🏻
Omg I've been going to gym for an year now and I didn't know there was a long head triceps lol. Thanks for the info
here since 2k subs wow you've grown
Looking forward to quads and hamstrings💪🏻
trainer winny could you make a video about bodyweight workouts??
Dude this might be the best channel for beginners.
just trained arms, nice vid bro
I will be very honest, Trainer Winny you are the best
make a tier list about posing in the gym, your drawing skills and knowledge about exercises is amazing!!❤
Finally ❤
Hey thank you! I'm starting to train and I didnt know at all about the long head of the triceps 😂
Can you give your opinion on Arnold Split? I'm planning to do it, but I don't find many content online about it. Keep up the good work!
Yessss finally 😂❤
I like the overhead extension, but I like to do it unilateral, one arm first then the other one.
I also like the pin press with a close grip.
You should do a video about joint pains/clicking from working out
thanks mr winny can you make
a video about squatts? proper posture and stuff
LESSSSGO I NEEDED THIS ❤
Great video as always, forearms next?
Looking forward to the Leg video🙂
itsssss out
I’m making my workout with your simplified videos, for now my routine will be like this:
Sunday: Chest, shoulders, triceps
Chest: Flat dumbbell press
Incline dumbbell press, peck deck fly,
Shoulder: Db shoulder press, lateral dumbbell raise and face pull
Triceps: triceps push down and DB overhead extension
Monday: Back, Biceps
Back: Lat pull down, cable row, bent over DB row
Biceps: ez curl, hammer curl
Tuesday: Legs
Squats
Leg curls
Leg extension
Calf raise
Leg press
Lunges
Wednesday: Chest, shoulders, triceps
Chest: Flat dumbbell press
Incline dumbbell press, peck deck fly,
Shoulder: Db shoulder press, lateral dumbbell raise and face pull
Triceps: triceps push down and DB skull crusher
Thursday - Back, Biceps
Back: Lat pull down, cable row, reverse grip lat pull down
Biceps: barbell curl, preacher curl
Friday
Squat
Leg curl
Leg extension
Calf raise
Leg press
Lunges
this is actually a great routine, jst letting you know this is called push pull legs. so instead of writing "back and biceps" you can say pull and instead of "chest, triceps, and shoulders" it would be push.
Close Grip BB and Lying Tricep Extensions are my meta 💪
ok Ripetoe
Do it sitting up on a 45 degree bench with the cable bar set high (no need for the extreme low setting it just need to be on click down from your hands when in 145+ shoulder extension and elbow flexion. let someone hand you the cable which should be about a 1-2 inch distance ....mega meta
@@pretty_flaco I mean, if I had a cable machine, I would do pushdowns instead of close grip bb, but I cook with what I got.
Share your workout routine.. I wanna give it a try 😊
Made a ppl x Arnold split with your s and a tier workouts and I feel great
Hey Winny. I have just discovered your channel and I have seen the chest simplified video (making my way through the words) and was wondering, what combination of exercises do you prefer for a workout?
I've heard arguments for doing the push and pull days distribution and also for mixing back with triceps and bench with biceps.
Since it is not possible to reserve a specific day for each muscle and still do 2 workouts a week per muscle, I'd love to know how you combine this to make it work! Thanks!
Forearms simplified next please!!
Recently, I started to rethink my approach in training biceps and triceps.
And after 17 years of moderate progress, in only 5 weeks I almost doubled in their strength.
Now I train them 3 times a week for 2 really exhausting sets. 1st training is dynamics: one set for internal part of tricep, 1 for external, 1 for internal part of bicep, 1 for external. I found cable curls the best for it, as dropsets are really quick to do that way.
2nd training is statically hold with muscles in a really stretched position(i.e. max tension with straight arms). Rubber bands cannot be overestimated. 3 "loads" per set for maximum hold time.
3rd training is statically hold with muscles in flexed position. Similar to 2nd training.
Not my idea though. I learned about static holds from some gymnasts I know.
Now I can flex in a gym as a smallking that can cable row half my weight with one arm's tricep for 10-15 reps.
Now I don't want to skip "arms" (almost never did, but I did want to). Now, it is so fun.
Could you please explain or make a guide about stretching and/or warming up before workout?
Finally
Boom 💪
Personally, my favorite long head exercise is the cable tricep kickback where you make sure to keep your elbow behind your back.
I did over head extensions for about two years before finding a really great video from Jeff Nippard explaining the cable kickback just two weeks ago. I highly recommend checking out the video as this exercise I find feels way more of a stretch than any other tricep exercises I’ve ever done.
can you do a video on muscular endurance vs muscular strength and how to program it certain ways. Im a new lifter.
I only do pushdown and over head extension and another tricep day I do same with cable pushdown single hand and ohp with dumbell
Next video on quads please
Can you please make a video on body recomposition pleassssse
Please do a shoulder pain exersice video❗️❗️
Your experience definitely shows.
It really doesn’t when we haven’t even seen his physique lol
Awesome stuff bother, I have to add to this information. My channel does not focus on this but I am a travel physical therapist assistant and have worked under some amazing Dr of physical therapy. When I travel I also go to non crunch or planet fitness gyms because normally the trainers there don't understand a lot of very important things when it comes to movement. when we focus on the triceps, we don't have a focus on the lateral or medial tricep because in all instances you're not going to isolate either one of the two because their insertion is the same and they have to active role on the shoulder. What I was hoping you would mention though is how important that long head is to size, filling she shirt, getting that hang on a front double bicep. A full contraction of the tricep or it's a stretch contraction of the tricep should be the main focus. I think the stretch contraction of the tricep is important because even in neutral shoulder position is the only time my tricep feels that burn following a stretch worked position. However a full contraction is also just as beneficial which I don't think I saw in this video. So for a full stretch of the shoulder is at 145 to 180°. For a fully shortened tricep the shoulder is at °20 of shoulder extension. From these position of the shoulder getting your best work in relation to a full worked tricep. you were going to stretch the long head, or you were going to completely shorten the long head when straightening and bending the elbow. The medial and lateral are going to fire the same because the medial and lateral do not play a role on the shoulder, only the long head does. The down fall to either one is in a neutral position of the shoulder you will be stronger and be able to control heavier weight eccentrically. I love cable over head extension and tricep single arm kick back with cable. Now for my mass mover you can go wrong with JM press.
1:38
This is actually crazy true, today I tried doing this before watching this video and now completely understand why I couldn't do a single dip after doing inclines and flat bench
I'll do skull-crusher for long-head & diamond pushups for lateral-head.
Because I can do the first on my couch, and the 2nd on my floor. Minimum travel time and tools required.
I love you 🖤
Great video! Forearms guide soon?
can you make a video about calorie maintenance, deficit, bulking and lean bulking, i really want to learn more but more in simplified lol.
I like the JM Press
Are you doing one of these for glutes?
Hey Winny, I have a question. Why do you recommend doing isolations at higher reps? Love your videos ❤
Yes, start from 15 reps. Try it yourself and see what works for you
Probably because isolation exercises cause less overall fatigue, so you can focus more energy on them and also because doing heavy weight low reps on a singular muscle is not so healthy I imagine. Compound exercises that include more than one muscle give you the ability to lift heavy but demands more energy. So just makes sense I think
Hell yeah im about to do push day 😂
I’m a simple man. I see trainerwinny video. I like.
seated dumbbell extension aka french press
Thank you Trainer Winny ! I'm working on hypertrophy-ing my Triceps a bit more - they've been underdeveloped compared to my other muscle groups. This video has come at a great time !
Also wondering where the Tricep Extension machine falls - lateral or long head? 😮
Maybe at the end training and one dropset, you will increase load without to much time
Hey winny, are there any exercises for the long head other than overhead extension. These exercises really hurt my elbow and affect my bicep workout even when I go lower weight.
Waiting for the Legs Simplified video, brother 🙏
I love you
Hey how do you feel about renaissance periodization?
PLEASE DO SHOULDER!!
A video about injury specifically back injury (deadlift says hi 😅) would be neat