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3 Massive Tips To Build Huge Triceps!
1) Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.
Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.
Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.
When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.
A great example of a workout would be Monday- chest and biceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders, Friday- back and triceps, Saturday- off, and Sunday- repeat weakest muscle group.
Posted By: Reuben Bajada ISSA.CSCC.SPN/AIF.MPT | April, 2012
- Triceps Tip 1
Start With a Mass Builder, Not an Isolation Exercise
Just about everyone knows to do compound movements before isolation ones. You do your bench presses before flyes, and squats before leg extensions, right? Why, then, do so many bodybuilders start their triceps training with pressdowns? The fact is, by choosing a multijoint exercise to start your triceps routine, you'll be able to handle much more weight and develop more total force than if you start with an isolation movement.
Now let's see if you're paying attention. A very common triceps superset in the gym is lying triceps extensions with an EZ-bar (also called french presses or skullcrushers) followed immediately by a burnout set of close-grip bench presses. Guess what? These folks have it backward!
Start by choosing a compound movement when your energy and strength levels are high. Good choices include the dip (keeping your body as straight up-and-down as possible for emphasis on the triceps), bench dips and various dip machines, as well as close-grip bench presses. The close-grip bench incorporates all three heads with assistance from the pectorals and deltoids. Remember not to take too close a grip; about 10-12 inches will allow you to balance the bar and keep added stress off your wrists.
In as much as you've picked a multijoint movement for your first exercise, by all means go heavy after your warm-up. Don't be afraid to add weight to induce muscle failure at about the eighth rep, which ensures you're building strength and muscle.
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- Triceps Tip 2
Add Another Mass Builder From a Different Angle
Your next exercise should also be a mass-builder, which means you'll need to move a significant amount of weight. Forget about unilateral movements like dumbbell kickbacks and other one-arm exercises that don't let you go very heavy. A bilateral (two-arm) exercise is your best bet.
On your second exercise, hit those tri's from a different angle - and prestretch the long head - with an arms-overhead movement. Good choices in which you use both arms and can go fairly heavy include overhead extensions with an EZ-bar or single dumbbell, seated machine overhead extensions, or even skullcrushers.
If you happened to start your triceps workout with an arms-overhead exercise, any of the dip variations are good choices to follow up. Remember, you're still training for mass, so choose weights that cause muscle failure at about 8-10 reps. If you're doing dips, make sure to use as much extra resistance as you can handle. In many cases, your own bodyweight may not provide enough resistance to make you hit temporary muscle failure by rep number 10.
- Triceps Tip 3
Tri New Things!
As you can see, an effective triceps workout offers a whole gamut of options relative to movements, grips and variations. As you become more advanced in your training, be sure to learn and include many of these movements and variations. Dips can be performed in several positions, including a more advanced weighted version. Cable pressdowns offer roughly half a dozen handle options, each providing subtle variation.
Exercise variety is the best way to ensure that your hard work will result in the development of balanced arms and continued muscle growth while relieving the boredom of following a stale routine well past its usefulness.
I hope the above 3 tips clear a few things up and you can continue on with the more important aspects of building muscle.
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