Triceps

[wild_wild_wes]

My main goal is cutting fat (I'm 23% BF), but I still want to make sure I'm hitting each muscle group sufficiently. My current workout is:

Week A
Mon: Squat, Bench Press, Chin ups
Wed: Deadlift, Overhead Press, Pendlay Row
Fri: Squat, Bench Press, Pull ups

Week B
Mon: Squat, Overhead Press, Chin ups
Wed: Deadlift, Bench Press, Pendlay Row
Fri: Squat, Overhead Press, Pull ups

Each lift is done with as much intensity as possible, but volume is low. This is an admittedly minimalistic lifting schedule, but I'm cutting pretty hard and just looking to maintain muscle mass for now. But, are Triceps recruited enough through the spread of these lifts?

[9mmSMG]

If you're worried you could always narrow your grip a bit on your bench and still get plenty of pectoral recruitment.

[WillBrink]

My main goal is cutting fat (I'm 23% BF), but I still want to make sure I'm hitting each muscle group sufficiently. My current workout is:

Week A
Mon: Squat, Bench Press, Chin ups
Wed: Deadlift, Overhead Press, Pendlay Row
Fri: Squat, Bench Press, Pull ups

Week B
Mon: Squat, Overhead Press, Chin ups
Wed: Deadlift, Bench Press, Pendlay Row
Fri: Squat, Overhead Press, Pull ups

Each lift is done with as much intensity as possible, but volume is low. This is an admittedly minimalistic lifting schedule, but I'm cutting pretty hard and just looking to maintain muscle mass for now. But, are Triceps recruited enough through the spread of these lifts?

I think most people can drop direct arm work altogether and be fine, while reducing risk of common tendon issues that arise due to over use and save time in the gym. I have gone as long as 6 months without any direct arm work with no loss of strength or muscle. You could throw in a few sets of close grip bench press and reverse grip chins for added bi/tri activation on occasion also.

[Double3]

That is a lot of work.

I assume you are adjusting intensity? Squating twice and DLing every week would put me in the ground.

Dips if you want meat on the back of your arms. It hits your chest just fine as well.

I think most people can drop direct arm work altogether and be fine,

I have not done direct arm work for 5+ years.

Nothing is lacking. If you do pullups and dips you will be just fine.

[9mmSMG]

Currently at my strongest right now with a 510 bench at 315bw, my arm work is very limited. I bench fairly narrow (pinkies on the rings) and overhead press frequently. I limit myself to JM presses and higher rep curls just for tendon prehab. Dips leave me with severe tendinitis so I completely avoid them.

[WillBrink]

Currently at my strongest right now with a 510 bench at 315bw, my arm work is very limited. I bench fairly narrow (pinkies on the rings) and overhead press frequently. I limit myself to JM presses and higher rep curls just for tendon prehab. Dips leave me with severe tendinitis so I completely avoid them.

Dips are the king of shoulder injury producers and I tell people to avoid them or do them sparingly and well warmed up. I'm getting injury averse in my old age, but I feel longevity is the true name of the game in lifting and exercise in general and if there's a less injury producing movement I can do for the same muscle group or effect, I'll choose that/recommend that.

Personally, I do dips at BW only often at the end of the workout for a few sets of 20 or so, but I don't do them often and the days of hanging all kinds of weights off belts for dips, long gone.

[9mmSMG]

Weighted dips put me out of commission for four straight months. Since replacing them with JM presses I have not had a single issue.

[WillBrink]

Weighted dips put me out of commission for four straight months. Since replacing them with JM presses I have not had a single issue.

This is my shocked face....

[9mmSMG]

uploadfromtaptalk1430607889849.jpg

Grab a fat bar, JM press and your triceps and elbows will thank you.

[WillBrink]

uploadfromtaptalk1430607889849.jpg

Grab a fat bar, JM press and your triceps and elbows will thank you.

A great option and $$ saver and have more options for use, and get some Fat Gripz or similar. For those interested, here's some info on that:

http://www.brinkzone.com/articles/in...grip-strength/

I also review T grips and Globe gripz. etc.