I’m currently doing a Fitness-Tip Friday mini-series where I highlight the relatively small number of muscles that have a large majority of either fast-twitch or slow-twitch muscle fibers (most muscles have a fairly even split), and therefore need to be worked accordingly in order to get the best results from your training! (Note: If you just subscribed and want to view the whole series, a catalogue of all previous FTF tips is included in the All-Access Basic Membership)
This week I’ll give you the VERY little-known key to building the LOWER and MIDDLE regions of the triceps!!
But wait… LOWER triceps? Is that even possible? Yes, it is. In two different ways:
1) For one, it’s possible due to the principle of Regional Hypertrophy, which I described in detail in my last YouTube video (see “Related YouTube Video #2 below).
2) On top of that, it’s possible because the MEDIAL head of the triceps actually sits much lower on the arm than the other two heads do (see the yellow-orange highlighted area in the anatomy graphic above). So by selectively targeting the medial head, you are by extension targeting the “lower” triceps!
The medial head can also be considered the “MIDDLE” triceps because it sits in the middle between the long and lateral heads.
However, the medial head happens to be the HARDEST of the three triceps head to target! In fact, many people would say it’s not possible to preferentially activate it over the lateral head. But they’d be wrong. There are multiple ways to do so! (You’ll be able to find all of them on the Regional Hypertrophy Training platform within the next week.)
Today though, we’ll only go over one… and it’s via fiber type-specific training!!
It’s often taught that the triceps have a majority of fast-twitch muscle fibers. But they’re only 2/3rds correct! The LONG head and LATERAL head are indeed fast-twitch dominant (although one is Type IIa dominant and the other is Type IIb dominant, which is an important distinction we’ll have to go over another time).
However, the MEDIAL head is Type I slow-twitch fiber dominant!! And not just slightly… it has the 2nd highest percentage of slow-twitch fibers in the body, with only the soleus having more! (As described in the FTF Tip from Week 73)
So one way to preferentially engage the medial head is to work the triceps with LIGHT weight, HIGH volume, and a SLOW rep tempo!
Now, it’s normally necessary to use HIGHER weight loads in order to trigger significant hypertrophy and strength gains… but there’s an easy way to “cheat” that rule. Use blood flow restriction on your upper arm!
BFR training enables you to use light weight (as low as 20% – 30% 1RM), yet still get all the same size and strength gains that very high loads (80% – 90% 1RM) would have triggered! And do so without any of the joint stress that is inevitable when using high loads!
AND it allows you to preferentially target slow-twitch muscle fibers (like in the medial head of the triceps) in a way that will trigger significantly more growth than would otherwise be possible. It’s an absolutely game-changing technology! (Much more on BFR science coming soon – along with the launch of several new BFR products I’ve been developing!)
Application: Fill out your “LOWER” and “MIDDLE” triceps by doing extensions with LIGHT weight, HIGH volume, SLOW rep tempo, and BFR!!
Relevant Research Article(s):
1) Compartmentalization in the triceps brachii motoneuron nucleus and its relation to muscle architecture
Related Dr. Gains YouTube Video(s):
1) ISOLATE the TRICEPS LATERAL HEAD With This Exercise!! (Workout + Scientific Explanation)
2) You’re Training (All 7) Quads WRONG! NEW Regional Growth Science: VMO / Upper / Lower / Inner Quads
Related Product(s):
1) Dr. Gains Blood Flow Restriction Cuffs & Bands
Dr. Gains 
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