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Don’t just think of volume as “total sets”. Think of it more in terms of high effort reps. As you approach failure, each rep carries more stimulus than the ones before it. That’s why fewer sets pushed very close to the limit can match or exceed the “volume” of more sets with several reps left in the tank. P.S. If you want to learn exactly how to put this into action and start making better gains with less time in the gym, my complete TrainWise system gives you everything you need. Inside the app you get: - Structured low volume high intensity programs (2-4 days per week, works for beginners to advanced) - Step-by-step progression for consistent strength gains - Simple nutrition targets (no extreme diets or restrictions) - Workout tracking, exercise tutorials, and 150+ recipes all in one place - Adaptable to any equipment (full gym or basic home setup) The same evidence-based system that’s helped thousands of people achieve their goal physique with maximum efficiency. 👉 Comment or DM “PLAN” for more info. (Or hit link in bio)

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Stay safe out there folks. 📷: @900lb

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TrainWise combines everything I’ve learned over the past 20+ years of training, coaching, experimenting, figuring out what actually works, and stripping away everything that doesn’t. Inside the app you get: - Structured low volume high intensity programs (2-4 days per week, works for beginners to advanced) - Step-by-step progression so you get stronger session to session - Simple nutrition targets (no extreme diets or restrictions) - Workout tracking, exercise tutorials, and 150+ recipes all in one place - Adaptable to any equipment (full gym or basic home setup) The same evidence-based system that’s helped thousands of people achieve their goal physique with maximum efficiency. 👉🏻 Comment or DM “PLAN” for more info. (Or hit link in bio)

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Bottom line of all this? Any form of loaded elbow extension will effectively train the entire triceps, and you don’t need to obsess over “isolating” each head. We’re obviously just joking around at this point, but that was the purpose of my original vid - to simplify things down. Mixing in multiple variations over time is probably ideal if you want to squeeze out every bit of growth, but even if you did nothing but pushdowns for example, that’d still be enough to build huge triceps. To recap: - Pushdowns hammer all three heads, including the long head. They don’t bias the medial/lateral heads specifically. - Overhead extensions also hammer all three heads. They do stretch the long head more which might give it some extra stimulus, but that doesn’t mean the medial/lateral heads are trained “less” over head. - For skull crushers, same thing, but with a bit less stretch than overhead extensions. P.S. If you want to learn how to train every muscle for the best gains along with video tutorials and structured programs you can follow, check out my complete TrainWise system. 📱 Comment or DM “PLAN” to find out more. (Or hit link in bio)

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Oregano is not stopping you from getting lean bro. 👉🏻 Comment or DM “LEAN” and I’ll send you my free ‘Fat Loss Fix Guide’ that covers the real mistakes that stop you from leaning down and what to do about them.

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