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Mike Mentzer Triceps Workout
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Building Impressive Triceps with Mike Mentzer's Training Method
When it comes to achieving impressive arm development, Mike Mentzer, a renowned bodybuilder and Mr. Olympia competitor, had a unique approach to training. Mentzer believed in high-intensity, low-volume workouts, focusing on maximizing muscle growth through efficient and effective exercises. In this article, we will dive into Mentzer's approach to triceps training, exploring his tricep routine, key exercises, and how his training philosophy can be applied for optimal tricep development.
Mike Mentzer's Training Method
Mike Mentzer was an advocate of the Heavy Duty training method, which emphasizes short, intense workouts to stimulate muscle growth. Rather than performing numerous sets, he recommended working to muscle failure in only one or two sets per exercise. This approach allows trainees to maximize intensity, minimize fatigue, and provide adequate recovery to promote hypertrophy.
Mike Mentzer Tricep Exercises
Mike Mentzer's tricep routine consists of compound and isolation exercises, targeting the triceps from different angles to ensure complete and balanced development. Here are what Mike Mentzer said were the most effective tricep exercises:
1. Tricep Pushdown
The tricep pushdown is an effective exercise for isolating the triceps and targeting the lateral head of the muscle. It primarily involves pushing a cable attachment down, focusing on extending and contracting the triceps. With Mentzer's training approach, opt for a weight that allows failure within a specific repetition range, such as 8-12 reps. Ensure proper form and control throughout the movement to maximize tricep activation.
2. Dips
Dips are a compound exercise that targets not only the triceps but also the chest and shoulders. However, by narrowing the grip and leaning forward slightly, the emphasis shifts to the triceps. Dips provide a significant challenge to the triceps, as they require stabilizing your entire body weight. Pay attention to proper form, lower your body until you feel a stretch in your triceps, and concentrate on full extension during the upward movement. Try to reach failure occurs within the 6-10 rep range, if you can do more add weight using a weight belt.
3. Tricep Extension
The tricep extension exercise can be performed with dumbbells, cables, or an EZ-bar, targeting the long head of the triceps. This exercise focuses on stretching and contracting the triceps, primarily working the upper portion of the muscle. It is important to maintain strict form and control throughout the movement to prevent excess strain on the elbows. Start with a weight where failure occurs within the 8-12 rep range.
Mike Mentzer Tricep Routine
Here is the tricep workout routine that Mike Mentzer recommended in his Heavy Duty Arms course:
Tricep Pushdown
with no rest in between do Dips - 1 super set
Tricep Extension - 2 sets
That's it, only 4 intense sets one or twice a week at most and you're on your way to bigger triceps!
Conclusion
Mike Mentzer's training method provides a unique and effective approach to triceps training. By focusing on high-intensity, low-volume workouts, trainees can optimize muscle growth and strength gains. Remember, always prioritize proper form, while adhering to Mentzer's philosophy of training to muscle failure, listen to your body, and allow for adequate rest and recovery.
New HIT Training Book
Introducing The New Mike Mentzer High Intensity Training Book...
Mike Mentzer and Me: My Heavy Duty Journal of High Intensity Training The Logical Approach to Bodybuilding
If you want to make the best progress with High Intensity Training you can't just follow a routine you found online, you need to fully understand the theory and practice of it so you can make any necessary adjustments so that it will actually work for you.
I wrote this book to share with you everything I learned over the past 45 years, what works, what doesn't and how to tailor High Intensity Training for your own unique body, exercise tolerance and recovery ability.
Go to https://www.trulyhuge.com/mike-mentzer-book.html