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Well this is rather EXCITING! A study has found a way to almost DOUBLE your rate of Tricep growth. Yes, you read that right – double!
You can give this technique a blast during your next workout. Add it into your next THT Training session for the fun of it!
HOW TO DOUBLE YOUR TRICEP GAINS
This study, published in the The Journal of Strength & Conditioning Research, took 44 guys with at least 1 year’s training experience under their belt and had them do Tricep Extensions or Skull Crushers (I like to use an EZ Bar when doing these, it’s just more comfortable on my wrists. I recommend you do, too).
The 44 men were split into 2 groups:
- Group 1 used a PARTIAL Range of Motion (arms going from 45 degrees to 90 degrees only)
- Group 2 used a FULL Range of Motion
And they trained like this:
- 3 sets of 8 reps. (8th rep was reaching failure i.e. each set was an 8 rep max, like in THT we use a 8-12 rep max to failure)
- 3 workouts per week
- For a total of 8 weeks
Both groups made gains. But the PARTIAL RANGE group made MUCH better gains. Almost double.
They measured cross-sectional area of the triceps and the results were as follows:
- The PARTIAL range group increased tricep size by about 49%
- The FULL range group increased tricep size about 28%
NOTE: Before you read this rest of this, Scientific testing (EMG – electromyography) has revealed the 12 best exercises for every body part. You will maximize muscle activation levels by using these 12 exercises. I put the list with evidence for you below. Pop in your details below to get it (zero spam policy).
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Give it a whirl during your next Arm Day on THT, or today (Wednesday) if you are doing the 3-day full-body THT plan (remember to download the Free MuscleHack App for Android and iPhone to track your workouts).
Is it any wonder The Arms Blast Experiment protocol produces such amazing results in 7-10 days? Arm Blaster guys know all about advanced Arm Techniques! My “Muscle Pulsing” method would be the closest thing to these partials – but it’s even better. And that’s just one of many unique methods employed to spark rapid gains in the triceps and biceps.
And the same goes for Advanced THT. Muscle Pulsing, Post-Activation Potentiation (a method I lay out for you here) and 7 other advanced techniques (for a total of 9) can produce the fastest, most impressive gains of your life. It’s like being a newbie all over again. You just have to put up with a little muscle soreness. But hey, who doesn’t LOVE sore muscles? 🙂
P.S. A “Shoulder Blast” is coming ? I think I have the techniques for rapid shoulder gains CRACKED (it only took me a few years lol!). And many of you guys have been
pestering asking me to create this for the same amount of time! I’ll probably be recruiting “lab rats” to test it in January 2019. So look out for that, if you want to take part ~ Mark McManus 🙂
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Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
The Arm Blast Experiment
Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.
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The Leg Blast Workout
An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.
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I highly recommend MyProtein for all your supplement needs.
GO TO MYPROTEIN UK/EUROPE
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- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
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I think this primarily works because most subjects probably have been doing a full range of motion their entire life. Instituting this partial range is probably their muscles responding to a new stimulus, not necessarily that partial range works better. It is a good idea to change it up, but I think you’d see similar gains if you had always done partial range of motion and started doing full range.
Mark.. I thought stopping just before 90 degrees was a must as the tension on the triceps falls off at the top or were these guys on a decline bench?
Does the group doing partials use a higher weight (as I assume would be required to reach failure with a partial rep)?
So, they were only moving through a 45 degree arc from towards the floor to parallel to the floor?
@Jason. 90 would be about mid rage – 90 degree bend in the arms. I think you are thinking about the lock out position at the top – fully extended.
@Glenn. The variety factor could be playing a role.