Reece Byrne Coaching & PT

Tricep Pushdowns vs Tricep Extensions! - Simple Gym Series (With some extra tips) 💪

These are not the same exercise!

Both exercises do recruit all three heads of tricep, and have an extension motion. However, the angles of extension and plane of movement differ slightly.

Tricep Pushdowns are more performed more in a vertical motion, getting it closer to your chest and almost being ‘over’ the bar. Elbows being behind the body, Pushing down like using a pump to blow up something. Because there is more stability too, you can generally load heavier on this. Personally, I find there’s more stress on the elbows too.

Tricep extensions, the elbows are by the sides or in front of the body. Imagining extending in an arc motion (despite the plane being straight, just angled). These can also be done overhead. Because there is slightly more ‘flexibility’ with using a rope, an advanced tip is to flick the thumbs through and away at the bottom, really contracting the long head of the tricep.

I utilise both in my programs and they’re fantastic. Make sure you get a full active ROM and give any-or a variation-a try.

NOTE - The video here I’m doing back supported and using a unusual attachment for triceps which is fantastic for Pushdowns, it looks like a wee boomerang at Forge Gym Inverness

A small repost from years ago 🌟

Benefits of Exercise - The Brain, a brief insight!

Exercise, workout, move!

Not only to that physical progression but to FEEL that better version of YOU.


mentalhealth motivation life happy gym fitness gymmotivation

Tri-Sets & Exercise Order (with Ryan!) 🌟 💪

Something different here for an accessory day. ⬇️

-Generally speaking, with exercise selection, compounds and heavier movements are near the beginning of the workout, so there’s more energy to push, less fatigue and able to hit the larger muscles harder.

For this accessory day, we’ve done the reverse - we added 3x tri-sets at the start with a delts & arms focus, with the compounds in the latter half of the workout. You won’t be able to lift as heavy but the stimulus will still be there for hypertrophy.

Tri-sets are just 3x exercises performed back-to-back, like supersets or drop sets with no rest. We allowed some rest as we’re kind. (Then there’s Giant sets which are 4x different exercise B2B in 1 set - insanity)

1. Shoulder Tri-Set: Rear Delt Fly/Raise, Side Lat Raise, Front raise. All targeting different heads of the shoulder. You can add some forced reps by swinging to unilaterally in the last set.

2. Tricep Tri-Set: Single-Arm Tricep Extension (Behind Neck), Tricep Rope Extension, Tricep Pushdown. All targeting 3x heads of the triceps in different movement planes and elbow positioning tweaking things slightly.

3. Bicep Tri-Set (DB): Seated DB Hammer Curls (Bi-Lateral), DB Spider Curls, Seated DB Curls (Uni-Lateral). Hitting both heads of the bicep and working the forearms.

4. We had Machine Chest Press super-set with Press Ups recorded but Ryan died during this period unfortunately.

Something important to note is that ‘the pump’, does not correlate directly with muscle growth. Progressive overload still needs to be the focus. But it’s a damn good indicator and sometimes adapting things can really challenge the muscles, becoming more mindfulness of a great stimulus again.

(Side note - Capcut’s being a bit funny with editing in video sizing for insta now so will adapt next time or keep to a reel. Videos are at 1.2 speed)

CLIENT FEEDBACK & BEING HAPPY IN THE GYM!

It’s been a great few years with the team! 🌟

I can’t be bothered with a caption.

I’m sure I’ll find a study abstract that will suggest why. I’ll extrapolate it in a s**t ass way.

‘Grind through and push harder’ only really works when you’ve got stability in the first place.

‘Calling people out’ and ‘mindset bro’ works when you actually f*cking understand yourself and your coach is realistic. Not telling you to grind it through when the patterns and data collection suggest otherwise.

There needs to be a balance. You do need to push to failure to assess limits, but there’s an element with creating the fundamental base in which to realistically and systematically move.

E.g. if you can’t create or cement the basics, the cut or bulk is not going to work. Burnout is going to happen countless times. Stop-start-stop-start.

Deload’s, refeed’s are effective when you’re already in that consistent path. Knowing to take a break completely is a different type of deload.

(Now that the dust has settled and I’m slightly less broken. 💀) ⬇️

Amazing weekend last weekend for an amazing cause with Moray Mental Health Football Club for their second Charlie Tull Legacy Football Tournament , raising funds for charities and su***de awareness through football!!! 🌟

Fitness-especially with men-can be a fantastic way to interconnect and become more open with feelings and emotions. Physical activities being the catalyst for changing lives and mental health. ; 💙

Please give these guys a follow, and if you’re in the Moray area (or further) please consider popping along for football once a month!!!

Charities and HTSI groups really can change lives. And it all starts from opening up 💪

(P.S It’s advisable if you pull your hamstring & adductor during the first game not to play 7 more games on top 😂 you can still be great at fitness and be an idiot)

IMPORTANT MINDSET REPOST! Part 1 👀👀👀

Just in case you’re feeling a bit down seeing a wa**er or grifter in a vest reel, telling you that you don’t have the mindset they have and you’re weak for doing so.

They then use their ‘survivorship bias’ glasses then to tell you why.

Cheers Anecdotal Andy, take the tren spoon out your arse and sip it whilst giving yourself the double-thumbs up in the mirror. Hashtag ‘bro’.

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🌟 Motivation Monday - Mindset & Mindset Theory🌟

Mindset isn’t something you ‘have or don’t’, it isn’t something you’re ’just born with’ either, it isn’t some sole X variable. “I dun it so I can haz mindsetz, u dont”

It’s something that can be constructed through a variety of variables together and improved. It needs to be built.

Each of us have environmental and social experiences through life, we have our ‘why’s’, but we need to learn how to utilise that for the better. And often we forget about the capacity to focus in a realistic manner.