Muscle Growth Max (MGM)

| Zone | Sets/Week | Purpose |

|——|———–|———|

| Maintenance | 4-6 | Maintenance |

| Growth | 6-8 | Minimum growth |

| Specialization | 10-16 | Optimal for Level II to III |

| Overreach | 18-22 | Brief overreach. Elbow tenderness is the signal. |

Triceps tolerate more volume than biceps. I program 10-16 sets weekly across 2-3 sessions. The long head recovers slower than the lateral head, so I distribute overhead work across sessions.

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Rep Ranges

• Compound (dips, close press): 6-10 reps, 2-4 RIR
• Isolation pushdowns/extensions: 10-15 reps, 1-3 RIR
• Overhead long head work: 10-12 reps, 2-3 RIR, strict tempo
• Metabolic finisher: 15-25 reps, 0-2 RIR, reduced rest

The tricep responds to heavy compounds and high-rep isolation. I use both. Heavy builds density. Light and high-rep builds the pump and metabolic stress.

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XPL Level Adjustments

Level II (Entry)

• Cable pushdowns and seated band extensions only
• 2 sessions per week, 3-4 sets each
• Chair dips as bodyweight option
• Pool pushdowns for joint-friendly volume

Level II to III (Transition)

• Add overhead cable extensions, machine close-grip press
• 2-3 sessions per week, 4-6 sets each
• Introduce assisted dips
• Standing exercises as balance allows

Level III (Established)

• Full menu: cable, machine, free-weight, bodyweight
• 2-3 sessions per week, 5-8 sets each
• Periodized: heavy compounds early, isolation finishers late
• Pool work maintained for recovery

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Common Mistakes I See

• Only doing pushdowns. The long head needs overhead work. Without it, the tricep stays flat from the side. I program overhead extensions every session.
• Letting elbows flare. Flared elbows shift load to chest and shoulders. I keep elbows tucked to ribs on pushdowns. I keep them stationary on extensions.
• Going too heavy on extensions. The elbow joint is vulnerable. Heavy skull crushers destroy more triceps than they build. I choose load that allows 10 clean reps.
• Rushing the eccentric. The tricep lengthens under control or it does not grow. I use 2-3 second lowering phases on all isolation work.
• Expecting “tight arms” in 30 days. Skin elasticity changes over months. I build the muscle underneath first. Tightness follows tissue turnover.

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Action Plan: Week 1-4

| Session | Exercise | Sets | Reps | Rest | Notes |

|———|———-|——|——|——|——-|

| A | Cable Pushdown (rope) | 3 | 12-15 | 60s | Elbows pinned |

| A | Overhead Band Extension | 3 | 10-12 | 60s | Full stretch at bottom |

| A | Chair Dips | 2 | 8-12 | 60s | Feet on floor |

| B | Machine Close-Grip Press | 3 | 8-10 | 90s | Compound tricep load |

| B | Cable Overhead Extension | 3 | 12-15 | 60s | Rope attachment |

| B | Water Pushdown (pool) | 2 | 15-20 | 30s | If available |

Daily walks: 20-30 minutes. Arm extension during natural swing feeds tricep endurance.

Add one overhead tricep exercise to your next session. The long head has been neglected long enough. Inertia Over Inspiration. Engineered by XPL.