Are You Training Your Triceps Wrong? In this video you are about to discover how to get bigger triceps by implementing a training strategy that may be completely new to you. We turn to the teachings of the late Mike Mentzer to give us clues on how we can change the way we do our triceps exercises, and all of our workouts, to get bigger arms in the long run. It starts with a statement from Mentzer where he says that the best exercise for triceps and growth is, without a doubt, the dip. Now, keep in mind that the dip also works the chest and shoulders. If you focus on the angle of your body when performing the dip, you will be able to more effectively target the triceps or chest while also targeting the shoulders in the process. Build Big Triceps Here: http://athleanx.com/x/triceps-like-me… Subscribe to this channel here: / @athleanxespanol With that being said, is he right? Well, I want to go back to the time earlier this year when I had an MRI on my shoulder. After throwing a baseball when I was with the New York Mets, I tore my labrum and rotator cuff. Not only that, but I also had severe degeneration of my shoulder joint. Up until that point, where I was experiencing discomfort, I was doing a lot of pushing exercises to build the triceps I have today. What I liked about some of these pushing exercises, like the close-grip bench press, was that I was able to overload the triceps with a decent amount of weight. We know that overloading a muscle, especially one like the triceps, is a good stimulus for growth that we sometimes don't explore. By using a heavy weight and allowing the muscles that want to work together to do so, like the chest, shoulders, and triceps, we can build big triceps in the process. The only problem was that with the amount of shoulder issues I had, I was experiencing a lot of shoulder discomfort while doing these push-down exercises. That’s when I remembered Mike Mentzer’s lecture on his favorite triceps exercise. I tried it out and it was a total game-changer. I started using dips a lot to train triceps. Not only was it something I could scale using weight up to negative reps, but I was also starting to feel more comfort in my shoulder that had previously been missing when performing other triceps exercises. That being said, I didn’t stop at just one triceps exercise. I come from a long history and experience of doing more than just the one set or exercise that Mike recommends in his Heavy Duty workout, so I did perform a few other classic triceps exercises. That being said, I used a method that would drastically reduce the volume of triceps training I was doing. I used a mechanical drop set like the one shown in the video. After a brief warm-up, I started with a recumbent triceps extension with a Z-bar. As soon as I reached failure, I started performing a JM Press or a Modified French Press and continued pumping out reps to failure once again. After reaching failure, I started with a close-grip bench press (with the Z-bar) and repeated to failure one last time with no rest in between any of the exercises. This got my triceps burning and was all I needed, in combination with the dips discussed earlier. On the dips, I was able to implement another mechanical drop set where I started with bodyweight, followed by assisted dips, and finally negative reps. Finally, I had to consider the final premise of Mentzer’s training that was largely responsible for the benefits that could be gained from using it: rest and recovery. Given my limitations with triceps training due to my shoulder, I figured now was the time to reduce the frequency of my triceps workouts and see if I lost any gains because of it. Surprisingly, I didn’t. In fact, I gained a lot more size on my triceps as a result. What was once a scenario where I trained my triceps 2x per week, I was now doing them about once every 10 days and capitalizing on the indirect work they would get from my chest, shoulder, and pushdown workouts. I highly recommend that you try out these lessons learned in your own triceps training and exercises. You may be surprised by the results, whether you are injured or not. For more videos on how to build bigger triceps and triceps exercises, be sure to subscribe to our YouTube channel via the link above and turn on notifications so you never miss a new video when it is posted.