Complete Triceps Workout With Only 2 Exercises — Key Takeaways
Use a partner to supply eccentric overload — lowering slower than you lift — as the core of isolation work, picking a weight you can handle for 8–10 controlled reps without form breakdown.
Key takeaways
Pick a weight you can hit 6–8 clean reps with on a new movement rather than a true 10-rep max
Pick a weight you can hit 6–8 clean reps with on a new movement rather than a true 10-rep max
- After a set of 35 lbs felt "sweet spot," trainee confirms 30 would've added 6–8 junk reps before fatigue
- Coach agrees: 30 too light for honest effort, 40 would've failed early — 35 hit the right stimulus
Use stretch-cheat-hold tempo on isolation movements for extra eccentric work
Use stretch-cheat-hold tempo on isolation movements for extra eccentric work
- Coach cues "stretch, cheat, hold" on final reps to extend the eccentric under fatigue
- Trainee compensates with body shifts by rep 3, showing this pushes beyond normal form limits
Imbalance during a rep reveals which side is taking over — use it as a real-time form check
Imbalance during a rep reveals which side is taking over — use it as a real-time form check
- Coach spots uneven loading mid-set ('losing one side doing more than the other') and flags it as compensation
- Noticing the bubble early stops a sloppy rep from becoming a bad habit
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In this video
- 1mHeavy Set Completion and Weight Assessment
- 1mWeight Selection Discussion
- 2mIsolation Training Techniques
- 3mSet Analysis and Load Calibration
- 4mProgram Promotion
“This is just a master class in how to train isolation right now.”
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