My triceps were so sore from my workout last week that I wanted to share what I did differently. I usually work shoulders first and I did so last Monday too. So what gave my triceps such a workout?
First I did dumbbell one-armed triceps extensions. These are incredibly challenging if you use enough weight. I could only do 8 reps for 3 sets.
Second I did triceps pushdowns at the cable station. I think this is where I really burned up my triceps: I did one set of fairly light weight followed immediately followed by a set of a heavier weight (15 pounds heavier). It was essentially a very short pyramid. I could do 12 reps of the lighter weight and only 6-8 reps with the heavier weight.
Third I did the lying triceps extension with a barbell, again with a fairly heavy weight for me. By now I could only do 8 reps even with a weight I normally do 10-12 reps. My tri’s were fried!
Lesson? Just doing one little thing differently can stimulate your muscles a great deal. It’s so simple and it doesn’t have to be an advanced, time-consuming, full-on technique. I’m going to use a little imagination in my workouts from now on.
P.S. – I knew what I did last Monday at the gym because I keep a workout journal. It’s invaluable in helping you prevent injury and making progress.