Tip: Extended Sets for Triceps

Get the best pump of your life and trigger new muscle growth with the extended set method.

To build your triceps, you must expose them to an old-fashioned fascia-splitting pump. Think extended, giant, and drop sets.

An extended set is exactly what the name implies: find a way to make the set last longer to get more time under tension, one of the key elements of hypertrophy training. You can do this by lowering the weight once you hit failure with your starting weight, but there are other options too, like changing grips.

An extended set I'm loving lately is pushdowns using two handles:

  1. Start with a palms-up grip, spreading the two handles at the bottom.
  2. As you reach failure or close to it, switch to the stronger palms-down grip and knock out a few more reps.
  3. Finally, finish with some partial reps to really extend the set and trigger a massive, muscle-building pump.
Mark Dugdale is an IFBB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow Mark Dugdale on Twitter