Building Bigger Tri's

Stop standing so close to the cable system when you’re doing triceps extensions. It’s not necessarily bad, but you’re missing out on a lot of arm growth and strength.
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When you stand super close to the weight stack I bet you can do the whole stack. And I bet you can stand there with your arms fully straight without much effort. Thats because of the physics behind pulley systems, the muscle forces at different joint angles, and a bunch of stuff you don’t care about but I know you can picture yourself holding down the whole stack feeling like a tank and making a bunch of noise as you try to lower the weight.
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It takes a lot of force at the very beginning to get the weight moving and you are always overloading the stretched position of the muscle. Thats great but it doesn’t do anything for developing size and power at mid-end range.
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You know when you need mid-end range power and strength? When you’re locking out a bench press.
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The further back you stand from the cable machine the harder it will feel and more force will be needed for a given weight at the end of the range of motion to complete a rep.
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I love using the drop set shown in this video. Complete a set to failure standing 5 steps back. Take 2-3 steps forward and take the set to failure again. After that get as close to the stack as possible and finish another set.1w