TRICEPS
EXERCISE
SETS
REPS
Cable Pushdown 4 12-15
Cable Pushdown 3 (dropsets) 20–25
Body-weight Dip 3 Max
Overhead Cable
Extension 3 (dropsets) 20–25
NOTES: Extend through the elbow and minimize
shoulder movement to further isolate the
triceps. Use a full range of motion to ensure
all three heads of the triceps are worked.
In Week 2 the rep ranges increase
to moderate, while the working set
number decreases slightly. Finally, in
Week 3 the number of working sets
are reduced further, yet the overall
intensity goes up significantly for
each working set due to the high rep
ranges. This formation means that
the CNS is afforded the time needed
to recover and adapt. If there is no
periodization in place, the CNS will
quickly become overfatigued,
leading to reduced muscle
performance and plateaus.
It’s fundamental that when
applying the high rep ranges in
Week 3 that there is acute intensity!
This acts as compen sation for the
reduction in overall training volume
during this week. As such, the
muscle fibers and CNS are
stimulated to their maximal capacity
without falling into a negative
environment in which a potential
state of “over training” can set in.
With this level of intensity comes
high-threshold motor unit
recruitment, leading to global
muscle fiber stimulation.
MARCH 2018 | FLEX
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