Brutal Triceps Workout (SORE IN 6 MINUTES!)
HTML-код
- Опубликовано: 26 авг 2024
- Build a ripped, athletic body - athleanx.com/x/...
Subscribe to this channel here - bit.ly/2b0coMW
If your triceps workout is not making your triceps feel sore after working them, there is a possibility that you aren’t training them hard enough. The sore in 6 series continues with a brutal tricep workout that is designed to push your muscles to the limit in just 6 minutes. By using the right tricep exercises at the right time, you will see just how much more effective you can be making your workouts.
This one starts with two sets of dumbbells and an adjustable bench. You will put the bench on an incline and pick up the lighter of the two pairs of dumbbells. In general, this weight should be half of what you usually use for a 10-12 rep set of lying dumbbell tricep extensions. To kick this off you will be performing the lying tricep extension, except this time from an incline. The incline allows you to safely protect your shoulder from too much elevation, if you are someone that experiences shoulder pain and discomfort.
This tricep exercise is going to be performed in “21” style, with the first seven reps being done in the top of the range of motion, the second seven reps in the bottom of the range, and the final seven performed through the full range. Make sure to slow down the eccentric contraction on the full reps to really stress the long head of the triceps and overload the tension you deliver to the muscle.
Once done, immediately transition to be face down on the same incline bench and grab the same pair of dumbbells just used. This time you will be performing a triceps dumbbell extension. Aim to keep the upper arm behind the body the whole time to maximize the shortening of the tricep muscle. If you can no longer perform reps during this one minute period, try to simply lock out the arms and hold them for the remaining time.
Next grab the heavier set of dumbbells and lower the bench to a flat position. Lay back and perform the bench press / eccentric lowering tricep extension. The positive portion of the lift is used to assist your triceps in getting the weights into positoin for the next eccentric repetition only. Do as many as you can until your triceps can no longer safely control the weight.
This whole circuit is then repeated one more time for a total duration of 6 minutes for this tricep workout. Remember, this is a brutally intense routine and is one that you do not want to do every time you workout your triceps. In fact, this is meant to be a plateau buster to shock your muscles into soreness without being a regular workout. All of the Sore in 6 workouts are to be looked at and treated that way.
If you are looking for a step by step workout plan that tells you when to push the pedal for more intensity and when to dial it back a bit to prioritize recovery so you can build as much muscle as is naturally possible, head to athleanx.com and get the ATHLEAN-X Training System. Meal plans and workouts are all included every day for 90 days to get you in your best shape ever by training like an athlete.
For more videos on how to build bigger triceps and workouts for your triceps you can do at home or at the gym be sure to subscribe to our channel here on youtube at / jdcav24
![FNAF Into the Pit has A LOT of Unused Graphics | LOST BITS [TetraBitGaming]](http://i.ytimg.com/vi/6YhZCRdipl4/mqdefault.jpg)
I'm convinced that Jeff knows exactly what I work out, and then drops a video after I finish working out
what, the Q'ran?
Mohammad Ashraf LOL SAME I worked on back and tricep 30 mins ago and then he uploads this bideo
Omg I swear the day after I do a workout he uploads a video on how to target those muscles 😂
Tony Eatinsky learn how to spell lol, that's like saying "what, the b'ble?"
Omg same for me
Does this man ever leave the gym
Gym chose the Jeff life...
How dare you, his house IS a gym. Lol
he was just hanging out there, they built the gym on him. I am the brick in the gym wall, true story bro.
Nah, the gym never leaves Jeff
Jeff makes the gym sore with his workouts
‘Sore in 6 minutes’ sounds like a night in with my girlfriend...
lmfao
6 minutes yikes
Epic Winz2017 you had to make it weird
Woah there 😳
@@joelkosinski5094 What's weird, is that I'm single....
I like how he shows the work out himself for an easier visual understanding.
I was about to go to sleep but couldn't resist watching this... anyone else?
HakunaJuanMata FC Same
HakunaJuanMata FC same haha
JUp
nope.....it's 6:pm
its 8: 15 in the morning
jeff is the typa guy to count the reps while beating his meat #fitnesslifestyle
LoooooooL
Kaka Macher *30 second rest* Okay now, switch arms . One , Two, Three....ARGH
Kaka Macher 😂😂 wrong RUclipsr.. You probably meant this for DJ Akademiks..
That would be truth but Jeff doesn't count reps, he just keeps going until failure kkkk and through failure but i don't know how that would work in that situation kkkk
LMAO. jeff please respond
Diggin' the sore in 6 series! Don't have all day to spend in the gym and this has definitely been a great help in the routines!
I swear your arms are bigger since the videos six months back, and man you've always been vascular AF, love seeing your progress man!
glutes or calves next please!!!
Brendan K Calves? There's literally only one movement to train calves...
Yes, Im aware of that. However, that doesn't mean there aren't different ways to burn them out. Jeff can find a way!!!
Use heavy enough weights...
Back in 2011 Jeff made a bulletproof calves video and it wasn't anywhere close to "just use heavy enough weights". there were different positions and movements for putting the calves under stress and making them grow bigger and stronger! it was fantastic! My point is that just using heavy weights or using one single position isn't good enough for me. Jeff has shown us time and time again that there are techniques and different approaches to put muscles under stress from different angles, regardless of their action. That's what im hoping for if he does a calf sore in 6 video. I, and quite a few others here want more than the usual response of "just use heavy weights" or "just do calf raises" we have gotten from other videos and people.
glutes sore in 6 minutes...hmm...now let me think!
Forearms next?
So we can complete the arms soreness.
SteveRandom look for his video that lets you spin the bar. That made my forearm very sore. I forgot the title though
SteveRandom I jerk off for 6 minutes straight and my forearm gets sore. Great forearm workout for sure.
Watch his "bulletproof forearm" video
Leszek Żukowski ok thanks
Bon Chon are you talking about the video how to get vascular arms?
After 4 months doing the same exercises I felt my muscles were getting complacent. I did the 6 min workout yesterday and my Tri's are burning today. A great work-out and I think I'll gradually work the 6 minutes series into my workout. Thanks Jeff.
1st EX - 1:03
2nd EX - 2:27
3rd EX - 3:16
Repeat
Jeff is reading our minds. Last time I was thinking that my traps aren't getting sore, and what does he do? Uploads a video on it, now this time I'm wondering, why aren't my triceps aching and boom, he's uploaded a tricep video. Jeff Is Magic
do calves next I can't stand having toothpick legs😣
you do realize that your legs being sore does not mean mass so if you want bigger legs ask for calves mass building video
nova gamer whats the difference between building mass and training untill you're sore?
Wanna know what happens when you work out? The muscle fibers so what we like to call "tear", and during recovery your body responds to this by adding dense tissue to those tears and adds a little more dense tissue to the tear to prevent it from happening too often. Therefore adding size.
you look like a toothpick lmao
Hugh Mungus lol u watch beasty
kickbacks... not easy when u got love handles in the way. xD
hi
I don't really comment on these videos but this workout worked out for me. I am a short, 140 lb lady, and I've only been doing this workout for 1 1/2 months and I've seen improvements big time. Not just with my appearance but also with my strength when I do push ups. Thank you so much for this video and keep doing more of these workout videos. I just subscribed 😉
Glutes, Glutes, Glutes, Glutes, Glutes, Glutes, Glutes, and Quads.
omfg he releases these exactly when I need them, like the same muscle. Jeff is psychic!
Worker's Democracy at first I thought you said Jeff is physic, either way you’d be right
Thank you, Mr. Cavaliere, the 6- Minute workouts are great. Have just started on these, and seeing initial changes. I'm 67, and still work out 5 days per week. STAY STRONG!
Regards,
John A. Lombardi 🇺🇸
such intense music lol
Fun fact
I'm a music producer (...kinda) and I recognise a lot of the sounds in the music Jeff uses as being instruments made by a company called Heavyocity. I find that strangely satisfying 😊
Holy shit! I just asked for this while watching your biceps sore in 6 vid. Legs............. go!
akasera ka natak ja resta khy kalta hy
That's what i love about your videos, you encourage and provide safe way to weight train at the same time emphasizing on muscle growth. you the best. I realised i injured myself on both biceps and triceps exercising , after watching your ideas i realised where i went wrong. The other great videos I watch are scott for form and buffs for variety.
Love it! Gonna try this next triceps day. I really like learning the science behind the workout. Your videos have helped up the game in the gym.
t
t
I dont think I can drop the dumbbells on my shoulders on the last part since I use adjustable dumbbells and those have those screw-like things poking out at the end
I have to admit I don't like that part of the workout and wonder what effect that pounding on the shoulder would have long term (with rubber weights).
yours is fake lol 😍
No pain no gain
Put towel on shoulders dude
Lol. You just have to place the flat side of the plate to your shoulder
360p. We meet again.
I wish you were my my personal trainer.
Paul Wragg he kinda is if you keep watching his videos
Or even more so if you buy the program
few can afford to hire him as their personal trainer. mainly just celebrities or other wealthy snobs.
just because someones wealthy they are a snob? close minded much
that's probably a damn good deal if you haven't been training for years.
Just to avoid noob injuries alone, it's worth it.
Jeff been watching your videos for a while I was up to 250 lb now I drop down to 200 and look like a main motion thank you so much for they free sides and Fiction's of Doing exercise if it wasn't for you and the videos I wouldn't have gotten the best out of my exercise from the gym great work thank you so much
Thank you. You have a gift. My workouts have never been more satisfying and effective. Thank you for existing.
sore in six min calves please!!
athleanx
Sore calves are death
I'm currently doing AX-1 and this thursday was a "Quick Foot / Agility Workout". My calves is freaking destroyed after that. Walking like i got 2 wooden legs lol.
Henri du Plessis True
A moment of silence for those of us with #teamnocalves cuz of bad calf genetics
Cant wait to try this workout! I tried the other routines and got sore like when I first started working out!
Please keep adding to this series as well as the Hardgainer series. Could you also do a video on a landmine full body workout (or landmine options for each body part)? How about a video to address all of the different types of squats out there, and the pros/cons, uses for each? Thanks for all you do Jeff!
I don't have those sophisticated machines in my gym, only have barbells and dumbells, that's why I and my team like your video coaching. Moreover, your coaching is very simple to understand, very precise and short and no nonsense. You're awesome. Tq very much bro.
Legs, chest, forarms, calves.... I'm waiting... 🙄
Duca Moris Legs - squats or box squats. Chest - bench. Forarms - barbell curls. Calves - weighted calve raises.
Duck
. IT Moris 9&.
calfs six minutes, i dare you
nice picture
+Lugit36 thanks💪 you too
Try donkey calf raises for 6 minutes, no weight just squeeze at the top
calderon speedster that's not your calves son
The best, you do what you talk about. I've seen guys just sit and bullshit talking while someone else works out, thank you
Before I stumble upon this channel n video my triceps routine has alaways been smth like this, n cables, 2 to 3 excersises NO MORE...... yep my triceps are killers,,,I can say this is the best thing ever .....!!!
these sore in 6 are awesome helps simplify workouts but still keep up the intensity and have great results!! thanks Jeff keep em coming! 👍
calves??
Love these 6 minute workouts
CLEARLY THE BEST FITNESS ADVICE ON RUclips !
Hey Jeff can you make a video where you explain your weekly training/workout schedule? I think most of us would be interested... As always I appreciate your knowledge!
I usually go for
Sunday: Shoulders legs
Monday: Back and Biceps
Tuesday: Chest and Tri then repeat, rest Saturday
is it normal to feel.like you've just undone everything after not working out for 2 days straight
Yeah if you don't train the muscle regularly than your gains will vanish
🤣🤣 happens often
You just feel it but it actually takes more time for your muscles to become weaker. Its just that the soreness is gone which mean you got better renewed muscles
no you absolutely shouldn’t because when muscles recover you will come back stronger, gains happen during recovery not in the gym
This is seriously the best series of videos you have ever dropped, Jeff.
PLEASE keep them coming!
Hey Jeff could you maybe talk about training with an impingement Syndrom -especially about the exercises you would recommend -I know you did a lot regarding this topic but I guess lot of people would love to see more of it thanks
what about calves jeff??
My triceps got activated literally just while watching the vid.😦
U are god bro 🧜🏻♂️
Amazing today I did your arm routine "Sore in 6" I combined it with "Biceps Peaks" and it was amazing how the muscle swelled halfway through the routine. I know you said that it should not be combined with another routine but I did it today and I ended up dead. But when I finished I felt super. I am a 47 year old former powerlifter and I have never done such a good routine. I also did the forearm routine "Sore in 6" and it was incredible. Jeff thank you very much for these routines you are tremendous. I would like to be able to buy your teachings but the reality is that I can not. But I will continue doing your routines. Thank you...
Sore in six: Calves?
Love these series! Calves next please!
Jeff: you mentioned that you read the comments? If so, you will have seen that I'm 57 years of age, and was a personal trainer in the 1980's, 90's that focused on helping those that were physically challenged, disabled, or recovering from injury or surgery. Much has changed in 20-years, and due to 4 near death accidents and a broken neck in 3 places + paralysis I've ended up with "Catastrophic Shoulder Failure", multiple full thickness tears of both rotator cuffs, and partial tears of 6 other shoulder muscles and tendons. Your rotator cuff videos are Great‼️ And you always focus on the correct positions to help avoid shoulder trauma. I'm suggesting, NO BEGGING YOU TO PLEASE DO A FULL LENGTH OR MULTIPLE PARTS VIDEO ON THE SHOULDERS, ROTATOR CUFFS, AND ALL EXERCISES & POSITIONING OR ALTERNATIVE WAYS OF LIFTING TO HELP BOTH POST INJURY AND PREVENTION TOO⁉️⁉️ I've seen multiple surgeons that all say "There's no possible way of surgically repairing my shoulders given the unique injuries sustained and because I rely on my arms to much to assist me in walking and getting up and down. I'm left to do any and all exercises I possibly can so long as I don't cause further pain or injury and can do them? I've been doing a lot of resistance band workouts and just now thinking of adding light weight dumbbells. If you could put together a video for all the exercises to help shoulders & rotator cuff injuries, and best positions for lifting weights, I KNOW IT WOULD POPULAR AND HELPFUL TO MANY THOUSANDS OF PEOPLE‼️👍🏽. Thanks in advance and for reading this long ass comment😂. Thanks again and keep up the great videos and RUclips Channel. ATHLEAN-X is without a doubt the best overall Fitness and Exercise Channel of RUclips....Barr NONE‼️William ~
I was sore! Sore In 6 Minutes is the best workout series that I have found on RUclips.
Jeff: I experience a lot of connective tendon pain (both elbows) when doing most arm workouts. I'm sixty five but going strong, been working out all my life and get a lot out of your vids. Can't do anti inflammatories (kidney conservation) . Light coffee drinker 2 cups a day. I've cut back on poundage.......and listen to my body......though endorphins at the time tend to overcome the momentary discomfort. An suggestions welcome!
Tom Cantwell i have the same problem
I'm not sure if my issue is the same as yours but I drink more water and warm up on the treadmill before workingout it makes my elbows not be sore when working out
So Getting your blood flowing helps with yoir pain ?
Dickon Nodnuts yea I'm not sure why it helps but it helps alot with my joints while working out
Tom Cantwell buy a ribbed massage bar and roll out your forearms and triceps preworkout and the pain is gone. I got one at academy sports for $25
QUADS AND CALVES PLEASE !!!
- i have a good upper body and decent legs i just lack calves and a variety of exercies for both muscle groups
1st minute 4:07
2nd minute 4:23
3rd minute 4:43
Repeat
This is for my own future reference.
Oh my!!! I found my triceps!! Thanks Jeff and Jessie in background yall are great.
i think it should be like 6 mins workout of:
push;
-chest
-delts
-tricep
pull;
-bicep
-back
-shoulder
-forearm
squat;
-hamstrings
-glutes
-calves
-quads
sore in 6 chest
This work out looks awesome. Trying this today.
Great thought and body pysiciology. Well played. Body science
6min chest. please :-)
this
yeah, what's with everyone wanting glutes...
All about the legs. Lol. I want my chest fuller. :-)
never been this early
Jeff is the real deal most fitness guys flex or stare at themselves in videos and just show off and don't give any real advice
Jeff shows you what to do without the vanity he's the best
This is the only channel I learn from. Thank you very much for being my instructor 👍🏻
calves workout please
Jeff, this is kinda random suggestion but can you do a video about strenghtning your wrists (if you havent done it already.)
EliteMMA I had a feeling someone else would ask this
EliteMMA he has already done a video on that bro
porn bruh
Lars Rye Jeppesen thx
billytheweasel fapping is not good for you...
Really like this Sore in 6 series, good job and thanks for the dedication to your community Jeff.
Love the different camera angles you showed in this video. Helped me a lot thx
Calves!!
Marcos Rafael Durán he did it
MAKE ABS SORENESS IN 6 MINUTES PLEASE!!!!
I think you can just do planks
Hamza Ali do planks in 6 minutes
Hamza Ali ryt bro
Can someone explain to me why I keep seeing this same profile pic everywhere
@@Discipleofchrist1237 I was wondering the same thing
I stoped working out when I was 43 now I started back pounding the weights at 57 I'm 60 now and feel great learned a lot frm Jeff's workouts
HI I'm very very impressed with how thoroughly Jeff goes through his presentation. He tells you straight and to the point
with no bullshit. that's the only way to go.
cant wait for; "sore in six minutes: chest"
Naturally, I see this the day AFTER my triceps workout.
May God Bless You For Helping Us Brother.
If you aren't NUMBER 1, you are top 5 EZ! You've taken RUclips to a different level in your field.
In your opinion, would this suit as the tricep workout as a whole or should there be workouts added?
You should always have variation in your workout
That's what I would do.
I was hoping for some help and advice. I am currently in college and entered my freshman year at 234 at 5'8. Something finally clicked and I decided to try and make a change. my weight loss goal is 165 when all is said and done. I have had my struggles but have done well, all considering I sit at 182 sophomore year now. This is where I need help I have lost weight everywhere and saw the changes except around the stomach. now my hardest obstacle is I need surgery on my ankle. because of this I have not been able to work lower or really do cardio in a while (4-5 weeks) and believe this to be the reason. any help for me would be greatly appreciated also any cardio excerises I can do in a cast/boot. I usually lift free weights and have easy access to machines being at a major university.Thanks in advance.
I met with a dietitian. I felt it was worth it. I know what to eat instead of going off of some gimmick a nutritionist gives me. Measuring food with scales, fruits, and good meat. Hope you're doing well with your goal. I'm in the same boat. Except for the ankle.
google account you don't need to cut out sugars to lose weight. Ever heard of iifym? Flexible dieting.
I hope you know how much I appreciate your channel and you positive energy and hope you have a wonderful week ahead 🙏👍
Love this series !!! Thank you
Under a minute squad
Please do a Sore in 6 on calves, Jeff. I spend 10-15 minutes on calves, and barely feel sore the next day. A sore in 6 would be really helpful 🙂👍🏼
xCaspow 10-15 mins is nothing... u shouldn't feel anything the next day
Mike Hall Mike Hall Of calves?? If u are hitting them the entire 15 minutes it is more than enough time.. lol. The title of the series is Sore in 6 minutes, not Sore in 15+ minutes
lol disregard mike, calves are more about form than anything, make sure you are really concentrating every rep and taking them slow, and completing a full stretch and full contraction. do 5 sets 15+ reps and you should be fine. by the way, soreness isn't always an indicator of a good workout. your body adapts to being stressed and stops getting sore after a while. that doesn't mean you won't be making gains.
also, switch between seated and standing calve raises. they hit slightly different parts of the calves
Chris DePrimo eh no... do u go to the gym and bench for 15 mins and expect to have a big chest? You walk on your calves all day so u really have to beat them up if you want to see good progress. But this is just my opinion what do I know
Mike Hall you're comparing one of the smallest muscle groups in the body to a compound lift that involves several muscle groups. That's like comparing bicep curls to a squat. You don't need 30 mins of bicep curls to get big biceps if you know what you're doing
this guy is the truth. copy his routines and results will follow. I definitely am and it shows
Thanks for the shoulder-save, Jeff. I wouldn't be able to lift without your videos that address that.
Jeff, I can't seem to ever feel any activation in my chest, let alone make it sore. Could you do chest sore in six minutes?
Calves In 6 minutes? is it even possible?
have tried these six minute workouts and they are awesome. sore just like he said and I'm working out three to four days a week. thanks
Thanks helped a lot, this style i will try next week
I'm going to destroy my tri's. Appreciate u.
Apply Tiege Hanley to get even more sore!
Richard Vargas leave that stuff back with alpha m
Can't wait to try this tomorrow
and he delivers again!
calves
Work out for ectomorph body type please
mrpokerish just workout man wtf hahah
Jessie is an ectomorph.. Jeff already put out an entire series for us lot
Thanks! New to al this, but even now, after several months of watching your videos, I can spot lots of errors people make at the gym. Very much appreciate the technical aspects that you share, and the safety!
It's really helpful to watch you do the workout yourself that way we can see what you're talking about. Some people don't know all of the terms you're speaking of so it's definitely helpful when we watch you do it
Deltoids please, I'm lacking bowling balls.
James lin do a couple sets of side lateral dumble raise
James lin okk
Andreas wg okk may i help.you
Calves !
appreciate you showing the struggles
best series going 💪💪💪
I’m pretty sure Jeff was biting that bench
😂