Killer Triceps Workout

This last Triceps workout had my arms so sore that I felt it was my duty to preserve it for all time here on my blog. If you are having trouble building your triceps give this workout a go to kick start that growth.

Triceps:
1. Kickbacks: FST-7, 7 sets of 8-12 reps. Only 30 seconds rest between sets.

2. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 4 sets total.
2A. Slight Incline Skull Crushers: 8-10 reps.
2B. Slight Incline Lying DB Extensions: 8-10 reps.

3. Machine Extensions modified for overhead: 5 sets of 12, 10, 8, 8, 6 reps. View here: https://www.instagram.com/p/BLbJjpNj-9T.

4. V Handle Pushdowns: FST-7, 7 sets of 8-12 reps. Only 30 seconds rest between sets.

-Michael Wittig, ISSA CPT

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Building Calves with Eternal Sets

Like some of you my legs are naturally thinner and growing my calves has been a struggle. I found a method that has helped shocked my calves into growth. It involves a twist on the “Rest Pause”. I love Rest Pause (R.P.) and incorporate it often. It’s the concept of doing a set to absolute failure, resting a few seconds (5-10) then hitting a few more reps. My Eternal sets have you going to failure then performing an additional 7 R.P. Rounds.

Form: This is important. Get a deep stretch at the bottom, power up to the top, pause for a count or two, then take the negative slowly. If you cannot go through the entire range of motion for the majority of the set lower the weight.

Eternal Calf Workout:

1. Seated Calf Raise:

1A. Set 1: ~12 reps to failure, then 7 R.P. Rounds for a total of ~50 reps.

1B. Set 2: Increase weight (additional plate) ~6-8 reps, then 7 R.P. Rounds for a total of ~30-40 reps.

2. Standing Calf Raise:

2A. Set 1: ~12 reps to failure, then 7 R.P. Rounds for a total of ~50 reps. Alternate changing feet positioning on each round (forward, in, out).

2B. Set 2: Increase weight ~6-8 reps, then 7 pause rest for total of 30-40 reps. Alternate changing feet positioning on each round (forward, in, out).

*Stretch calves between each set (not between R.P. Rounds as there is not enough time). 30-60 seconds static holds on the stretches.

-Michael Wittig, ISSA CPT