Renaissance periodization triceps

Within a training session, we recommend including between 1 and 3 different triceps exercises, but no more than that in most cases, as doing more than 3 triceps movements in one session is likely just a needless burning of potential exercise variations you can save for later mesocycles. Within a single week (microcycle) of training, we recommend between 2 and 5 different triceps exercises. For …

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Sure, triceps contribute to the bench, but if we only counted presses of various kinds for our triceps work, we’d quickly be up to MRV levels of volume for our triceps. In reality though, the actual stimulus to the triceps might be something like halfway to the actual MRV of the triceps. One way to solve this problem is to begin the practice of splitting up each exercise into fractional set …

Periodization . There are a few relevant timescales in periodization: The repetition (1-9 seconds) The set (5-30 repetitions) The exercise (1-5 sets) The session (2-6 exercises) The day (0-2 sessions) The microcycle (usually 1 week of training) The mesocycle (3-12 weeks) The block (1-4 mesocycles) The macrocycle (1-4 blocks)

Periodization . There are a few relevant timescales in periodization: The repetition (1-9 seconds) The set (5-30 repetitions) The exercise (1-5 sets) The session (2-6 exercises) The day (0-2 sessions) The microcycle (usually 1 week of training) The mesocycle (3-12 weeks) The block (1-4 mesocycle s) The macrocycle (1-4 blocks)

Those are the basics of periodization over the mesocycle. The training block is a sequence of mesocycle strung together for one unifying purpose. For example, a muscle gain block may be 3 mesocycles of 6 weeks each, one after another, with weight gain the goal for all 18 of those total weeks, or a fat loss block might be 2 mesocycles of 5 weeks long during which weight loss is the goal for all …

I think there are planty of push and pull movements that heavily engage biceps and triceps and adding 3-4x /wk direct biceps/triceps work will lead to decrease volume in other muscle groups. It’s …