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Thank @Goldenrod! Coming back into this sport so late in the game I find it unrealistic to be hammering gobs of gear and chasing mass. My goals are more in line with aesthetics, longevity and the mental & physical rewards form lifting.Hey @LesPaul - bud for a man your age or any age for that matter and not hammering gear, you are in good shape.
I don't like to use my fucked up shoulders as an excuse but the truth is they do. I can't push as much weight to failure that may be required to bring some areas up in line with my aesthetic goals. But I keep trying ;-)You should be proud of how far you have come considering your inability,
I do a modified PPL now. Which is kind of like a bro spit now I guess. I find I need more days off. PPL for the past 3 years.Working triceps twice a week should be more than enough - do you do a push/pull/leg twice a week system? What exercises do you do for your triceps? How many sets?
You know your body and how much time to let it rest - I'm the same as I age I need more time off or can't do as many sets as I use to or I will just get injured. Pushing exercises like shoulder presses and bench use so much tricep as well which I know you know. Just FYI - your triceps look fine, your arms are in great condition. Your tricep workout looks good. Can you do dips? I can't right now but when I could I would strap plates to my waist and my triceps grew like crazy / more so than my lower chest. I suspect it was my positioning but I love that movement.Thank @Goldenrod! Coming back into this sport so late in the game I find it unrealistic to be hammering gobs of gear and chasing mass. My goals are more in line with aesthetics, longevity and the mental & physical rewards form lifting.
I don't like to use my fucked up shoulders as an excuse but the truth is they do. I can't push as much weight to failure that may be required to bring some areas up in line with my aesthetic goals. But I keep trying ;-)
I do a modified PPL now. Which is kind of like a bro spit now I guess. I find I need more days off. PPL for the past 3 years.
Day 1 - Back/Tris -15min LISS cardio
Day 2 - Shoulders/Traps -15min LISS cardio
Day 3 -Off ( Core -15min LISS cardio)
Day4 -Chest/Bis - 15min LISS cardio
Day5 -Legs
Day 6- Off
Tris
Straight bar push downs 8 sets of progressive overload to failure
Overhead rope extensions - 6 sets of progressive overload to failure
Close grip press - 6 sets progressive overload to failure
Dumbbell skull crushers burnouts. Don't count. Just do till I can anymore.
Can't dip. Pretty limited on pressing. Close grips with a easy bar is ok. For the most part my elbows are pretty healthy. I'm going to add another tricep workout on the end of legs for 3x week and see what happens. I just want a little more girth on the bottom of the arm to round out the little 8 ball on top. I'm eating over maintence so calories shouldn't be a issue. I'll take a look at the vid that @Testbear posted also. lolCan you do dips?
pronated grip"Straight bar push downs 8 sets of progressive overload to failure"
overhand or underhand grip?
Straight bar push downs 8 sets of progressive overload to failureWhat are you currently doing?
I feel like that much volume may be counter productive. You may need to have more intense tricep workout or better exercise choices. Are you ensuring you’re progressing through some means of progressive overload? I couldn’t hit tris 3 times a week. My elbows would explode to put them through that much.
Thanks @Lex. I don't know how they show up. I swear when I started out 4 years ago I had none. Every few months more seem to pop out. I have one coming out in my upper chest. Only on one side. lol Maybe genetics?nice vascularity, I thought I had veins but thats just impressive. My favorite tricep workout are dips btw, can add some weight if you are finding it too easy.
EDIT: damn just read you cant do dips, injury?
then my second favorite are skullcrushers
its gotta be genetics Ive always been super vascular even as a teenager (was always self conscious about it) now that Ive put a bit of muscle on I like the veins lol, would love to get some on my biceps like that tho.Thanks @Lex. I don't know how they show up. I swear when I started out 4 years ago I had none. Every few months more seem to pop out. I have one coming out in my upper chest. Only on one side. lol Maybe genetics?
Yeah no dips. I have old man shoulders. Arthritis is both AC joints. Recovered from a supra tear. Just shit ROM all round and daily low grade pain. I only have a handfull of pressing lifts I can use.
Thats a lot of volume for a small muscle. Pick 2-3 of those exercises and go harder on the work sets. 4-5 sets of each for 2-3 exercises but make them harder. Either slow it down so you have more time under tension or increase the weight so you work harder.Straight bar push downs 8 sets of progressive overload to failure
Overhead rope extensions - 6 sets of progressive overload to failure
Close grip press - 6 sets progressive overload to failure
Dumbbell skull crushers burnouts. Don't count. Just do till I can anymore.
You may be right on the volume? I do train them hard. They always get a skin splitting pump. Never sore then next day anymore thou.
how about trying to do this.Straight bar push downs 8 sets of progressive overload to failure
Overhead rope extensions - 6 sets of progressive overload to failure
Close grip press - 6 sets progressive overload to failure
Dumbbell skull crushers burnouts. Don't count. Just do till I can anymore.
You may be right on the volume? I do train them hard. They always get a skin splitting pump. Never sore then next day anymore thou.
I feel motivated to focus on arms more too. Veteransold school 3x a week 6 sets each day is a great idea. Leroy colbert has the same protocol. Good set of arms on himThanks for the tips @Zuespas @rhynoplanet @rated_rko @Zbignew @Testbear @Veteran @Goldenrod @Lex
Changing my training block for the next 6 to 8 weeks to get the bottom of my arms to match the top ;-)