BEHIND THE HEAD TRICEP EXTENSION S&H

[annie2867]

Hi Cathe,

The very fist exercise in SLOW & HEAVY Tris' and Bi's, is a tricep extension behind the head with 2 hands and one weight. I'm wondering if there is an alternate exercise one can use as I encounter some discomfort up around the bone behind the neck. When I got tennis elbow I also got this, and it hasn't gone away yet. Also, with the bicep curls I ended up alternating hammer curls/bicep curls as it was bothering my elbow. Will I still get the same benefits with the hammer curl? Somedays the elbow is not as bothersome and I don't have to do this.

Now that I've had the S&H for some time, can I just alternate this tape on a weekly basis with one of your other tapes, or is it necessary to always do a 3 week rotation in order to reap the benefits. A lot of questions, but I won't bother you for a while.
Thank You.

 

[srmohler]

Cathe,

I also would like an answer to Annabel's final question. Is S&H something you can do every other week or so? I've gotten the best results ever from S&H, and I wonder whether I'd lose my gains if I took extended time to do a different rotation that has not been as effective in the past(PS, or whatever...).

Thanks,
Sandi

 

[sharonm]

If using both arms overhead bother you, maybe do one arm at a time. If that still bothers you, maybe do kickbacks or you could try doing the overhead extension but do it lying down on your bench. Cathe shows a modification for the lying tricep extensions using one arm and bringing the weight down toward the opposite shoulder. Also, the bicep curls, hammer or regular still work the muscle, just at a different angle. I tend to play around with the workout too. I'll alternate arms sometimes, with the barbell curls, I'll do opposite, 2 up and 6 down on a couple of sets. Also, the wrist curls I don't care for so I do isolation curls, using one heavy weight to totally fry my biceps.
I just finished up a 3 week rotation using Slow and Heavy. I'm breaking away from it to start CTX for a week then Pure Strength for a week. I love the Slow and Heavy and I do think I've made gains but I need to shake my muscles up a bit.






Sharon

 

[annie2867]

Hi Sharon,

Thanks for the info. I'm just wondering if lying down and doing that tricep extension is going to work the muscle exactly the same way, or, am I going to bring other muscles into play? I will definitely give it a try.

 

[Cathe Friedrich]

Hi annabelmcminn! Making the workout meet your needs is a number one priority. You can substitute any tricep exercise that does not cause you discomfort. Same for bicep curls. The exercise variety is there to stimulate small changes, but if those small changes mean risking discomfort or even potential injury, then stick with what works for you. As far as using S&H as a weekly alternate workout, sure you can. But if you are looking to break through a strength plateau vs adding variety to your workout, then do S&H for the three weeks. Have Fun!

 

[annie2867]

Just wanted to let all know, that lying down and doing this exercise did the trick, and I was also able to go 5lbs heavier as I didn't feel that awful discomfort in that bone at the back of the neck.

Thanks.