You want 18 1/2 " Arms? Well TRAIN YOUR TRICEPS

[Andrewwhite]

I was reading allot of these articles. For anyone starting out listen, you're not going to get 18 & half inch arms doing bicep exercises alone.

After 5 years of training I have mangaed to achieve 18 and half " upper arms. (And when you get to that you'll still want more)

But I gained 2.5" in 2 years due to the fact I started to work my triceps. I didn't do them for 3 years. A big big regret.

I often wonder how much bigger my arms would be if I had done tricep work from the start. Get into doing weighted Dips , Skull crushers and Close Grip Bench Presses. Nevermind all the cable pushdowns etc they are ok but not great. Thsoe 3 will build mass. Kickbacks never did anything for me. Find out what works for you.

My genetics dont seem to allow me to develp a great looking horse shoe, which I'll have to live with. However, I have allot of mass at the bottom and back of arms. Which makes my arms the size they are.

Anyway just to make this clear

TRAIN YOUR TRICEPS!!!!!!!!!

And you get + 18 1/2 "arms. Without it, no chance! I'm going for 19" now. Wish me luck!

Cheers,
Andrew . Drug Free. Age 22. Scotland.

[Mc_Garnicle]

Thanks Captain Obvious !

[SeaHawk22]

lol, damn i never thought of training my tricepts. Could you give me some pointers. WTF lol
I still can not believe I just read that.

[fupafighter2]

ahahahhahahahahahahahahhahahahahhahhahahhahahahaha hahhahahahahhahahaahhahahahhahahahahahahahahahahah ahahahahahahahahahahahahahahahahahahahahahahahhaha hahhahahahahahaahhahahahhahahahhahahahhahahahahhha hahhahah


i dub thee to be the worst article ever written

[jwensil]

Yeah... The tricep concept is a bit obvious ;) Although I have been doing rope pushdowns and kickbacks and haven't been feeling much from it in the past month or so... I will change my routine to include skull crushers and weighted dips tomorrow. So his post did at least help one person :)

[Skoorbmax]

Great Scott you worked out for a long time and didn't do triceps?! I know plenty of people don't do something like legs or maybe skip on calves or something but many a writing I've read said that triceps make up 2/3 of the arm mass and clearly you're suffering if you skip them.

I've seen people who don't seem to have that fact down and they look kind of hickish - as if they've spent weeks in their bedroom with dad's barbell...so they have some decent bicep mass but 14 year old triceps ;)

[dougr]

Tri's are my favorite to work. I've nurtured them since they were babies. Here is my blistering workout for them:
WARM-UP (20 reps) Reverse sturrup uni-pushdowns (Great for warming the elbow joint attatchment. (20 reps)Overhead rope extentions with hold & stretch. (Great for the long head warmer).
WORKING SETS: DIPS- 4 sets of 12 with a 100lb. plate attatched.
SKULL CRUSHERS(Behind head)-4 sets pyramid 90lb. for 12, 100lb. for 10, 110lb. for 6, 115 for 4. PUSH DOWNS T-Bar 4 sets strict & tight for whatever weight brings me to a burning 12.
I believe skull crushers are key and push downs bring out the detail. Keeping elbows pinned to your sides is essential. Darrem Charles' Tri's are the best out there.(Follow his workouts). I weigh 170lbs. which allows me to carry that 100lb. plate but I guarentee it is not somthing you'll see many people do in a gym. The question I usually get is "Yea, but do you go all the way down?" Down is not the problem, oh you are going down, don't freakin' worry, its the up part!

[SeaHawk22]

bump, all time funniest post ever, cant be real, lol

[dougr]

I weigh 170 and focus a lot of strength and mass builder exercises to my routine. This tri workout is in fact very real. If your interested I have workout routines that would blow your socks off.

[SeaHawk22]

Yeah, really tricept routines? hmm wouldnt that be to f*cking obvious.

[ituxs]

Whoa. I'm totally serious. I didn't know that. I thought you had to work your abdominals to get bigger arms.

[dougr]

If you would like a balls to the wall workout routine for any bodypart I can enlighten you.

[theHULK9281]

Originally posted by ituxs
Whoa. I'm totally serious. I didn't know that. I thought you had to work your abdominals to get bigger arms.

ROFLMAO!!

[TIGER _ EYED]

damn! this thread is cracking me the **** up.

[mateen]

Originally posted by ituxs
Whoa. I'm totally serious. I didn't know that. I thought you had to work your abdominals to get bigger arms.

HAHAHAHAHAHHAH ROFLMAO HAHAHAHAHAA NICE! MAN NICE!

[renzhong]

Having too big triceps is not a good thing .I dont need too big arms.

[thicky]

yeah, ya dont wanna get TOO BIG do ya?

:D

[amusclehead]

(from another post you made): you bench 380pds, but only close-grip bench 220....um, something is very wrong here. you should be close grip benching atleast 330.

[dougr]

If you want steak on the back of your arm in the form of a tricep you need to do compound excersises, period. You can do pussy rope push downs until you are blue in the face and your arms will not grow, because it is a detail isolation movement, not a mass builder! Close-grip press, weighted dip, overhead extentions, skull crusher, these are the mothers of hypertrophy! Everything else works the asthetically pleasing lateral head and detail throughout. "You want the mass get off your ass"!

[Fortress]

Originally posted by jwensil
Yeah... The tricep concept is a bit obvious ;) Although I have been doing rope pushdowns and kickbacks and haven't been feeling much from it in the past month or so... I will change my routine to include skull crushers and weighted dips tomorrow. So his post did at least help one person :)

lol

[dougr]

Let me say this one time. "Muscles respond with hypertrophy when they are presented with workloads that challange their limits". This does not include the "burn". The burn that comes from isolation excersises facilitates separation and definition. These isolation moves have their place but it is like waxing a car after washing it. ( Its only for detail and shine). The meat and potatoes of muscle building comes from compound movements that give you the ability to move large amounts of weight.(ie. workload). You have a very small window of opportunity at the begining of your workout, when you are fresh and your muscles are filled with glycogen for you to effectively move these loads. I am not talking about powerlifting! You must take as much weight as you can through its full range of motion with strict form and ryhthm. Lift with bodybuilding in mind, not just strengthening your primary movers (which is what power lifters train to do). The secret for major muscle development in the larger bodypart regions lies in lifting the heaviest weight possible with impeccable form and speed for 8 reps min. The second you can move the 8th rep solidly increase the weight. Said and done. Period.

[busta hymen]

WOW, triceps! Who'da thunkit?!

[Plop]

awwww come on....he was trying to be seroius and helpful by writing that article

yes, compund excerisies are the way to go ! for get about isolation stuff from gaining mass, but then again, thats obvious too.

[thegonz186]

i juuuust started doing skull crushers a few weeks ago, now im seeing that they seem to be a lot better mass builder than i expected..i have only been doing kickbacks and the rope pushdowns.

the artical didn't help me really but the feedback did!

[ituxs]

I hear skull crushers can strain your elbows

[dougr]

I believe skull crushers are tops for adding mass on the back of your arm. I prefer going deeper behind my head rather than to my forehead since more of an overhead extension movement works the inner and longheads. I also perform a variation by not extending perfectly verticle but push back slightly to 45 degrees at full extention. This keeps constant tension on the muscle.

[Stevie From]

i love doing dips!

i just got back into doing them!

i do skull crushers but i keep the weight light because i dont want to hurt my elbows!

[n9ne/KB]

Lmao at this thread

[weltweitefurcht]

Originally posted by ituxs
I hear skull crushers can strain your elbows

They don't hurt my elbows

[thor93]

yeah.watch dem elbows.skulls'll grind em up.
arthritic city on it's way from cheating your way towards puffy tri's in a lazy man's method to mass and detail.
yeah,like maybe 70 lbs as a last couple sets for that nice burn feeling,but skulls with much more than that have potentially debilitating effects on doas elbows.
i'm pronunciating these words like this just for a little comic relief,that's all.dont panic your cute little hearts out on me,please.
i say.core shid all the way.through and throughout the quest for size and detail in a beautifully asthetically pleasing sort of manner.
close grip benches with 2/3 your max reg.bench press poundages along w/weighted dips.
and yes.definetely lots of regular and diamond pushups as well.must'nt become a lazy cheater.gotta work it hard so's to shut up that demonic concionsce of convicting thoughts of belittlement towards your ultimate quest of inner fullfillment.

[ituxs]

Originally posted by thor93
yeah.watch dem elbows.skulls'll grind em up.
arthritic city on it's way from cheating your way towards puffy tri's in a lazy man's method to mass and detail.
yeah,like maybe 70 lbs as a last couple sets for that nice burn feeling,but skulls with much more than that have potentially debilitating effects on doas elbows.
i'm pronunciating these words like this just for a little comic relief,that's all.dont panic your cute little hearts out on me,please.
i say.core shid all the way.through and throughout the quest for size and detail in a beautifully asthetically pleasing sort of manner.
close grip benches with 2/3 your max reg.bench press poundages along w/weighted dips.
and yes.definetely lots of regular and diamond pushups as well.must'nt become a lazy cheater.gotta work it hard so's to shut up that demonic concionsce of convicting thoughts of belittlement towards your ultimate quest of inner fullfillment.



I only understood half of what you said, but I agree (at least the part I understood)

[Packdogg]

weighted Dips , Skull crushers and Close Grip Bench Presses

^^ what are them exercises? I dont realy know how to do them, is there anyway you could give me a website with them on there or something? Please

[weltweitefurcht]

Originally posted by Packdogg
weighted Dips , Skull crushers and Close Grip Bench Presses

^^ what are them exercises? I dont realy know how to do them, is there anyway you could give me a website with them on there or something? Please

I can't tell if your being sarcastic or not so here goes


Go to www.exrx.net they have little miniclips of the exercises..

but they are hard to get too much info from, there are other sites that are much clearer, but I can't recall them off the top.

(this should give you a general idea)

[dougr]

When doing dips, try not to lean foward in your decent to avoid including more chest and shoulder action. The main goal is to extend the forearm away from the humerus. Skull crushers can be done to the forehead or behind the head. Just remember to reach full and locked extention to nail the Tri. ( A little tip is not to end the movement directly over your head, but to keep extension slightly back so the tri's are kept under extreme tension. Close grip for tri's is similar to chest press. Your hands do not have to be as "close" as you think . Keep your elbows in and concentrate on the forearm/humerus extension. Don't drop your elbows below your chest plane to avoid too much shoulder action and focus on complete extension of the triceps. (Full lock-out).
Good luck!

[iamlazy]

When doing dips, try not to lean foward in your decent to avoid including more chest and shoulder action. The main goal is to extend the forearm away from the humerus. Skull crushers can be done to the forehead or behind the head. Just remember to reach full and locked extention to nail the Tri. ( A little tip is not to end the movement directly over your head, but to keep extension slightly back so the tri's are kept under extreme tension. Close grip for tri's is similar to chest press. Your hands do not have to be as "close" as you think . Keep your elbows in and concentrate on the forearm/humerus extension. Don't drop your elbows below your chest plane to avoid too much shoulder action and focus on complete extension of the triceps. (Full lock-out).
Good luck!

That's sound advice!

[maverick93]

aight guys why post if ur not going to say something productive some people might not know this info dont hate cuz contrary to the tshirts no one loves haters

[StevenNevets]

5 stars

[AlexSosnovsky]

I was reading allot of these articles. For anyone starting out listen, you're not going to get 18 & half inch arms doing bicep exercises alone.

After 5 years of training I have mangaed to achieve 18 and half " upper arms. (And when you get to that you'll still want more)

But I gained 2.5" in 2 years due to the fact I started to work my triceps. I didn't do them for 3 years. A big big regret.

I often wonder how much bigger my arms would be if I had done tricep work from the start. Get into doing weighted Dips , Skull crushers and Close Grip Bench Presses. Nevermind all the cable pushdowns etc they are ok but not great. Thsoe 3 will build mass. Kickbacks never did anything for me. Find out what works for you.

My genetics dont seem to allow me to develp a great looking horse shoe, which I'll have to live with. However, I have allot of mass at the bottom and back of arms. Which makes my arms the size they are.

Anyway just to make this clear

TRAIN YOUR TRICEPS!!!!!!!!!

And you get + 18 1/2 "arms. Without it, no chance! I'm going for 19" now. Wish me luck!

Cheers,
Andrew . Drug Free. Age 22. Scotland.

wow, who doesnt train their triceps?

[mr_ben]

the OP post is funny. is this real life?

[proti3n]

best most informative thread thanks op ill add triceps to my arm days

[goodspeed8]

OP where are my triceps at?

[Hipposquatamus]

holy thread necromancy

[rsc07c]

lol wut?

[clive]

Thanks Captain Obvious !

I think you're being a bit harsh on the op.
Guys that have been lifting for sometime know all this, but anyone new to it wont.
I bet there's loads newbie's here doing endless curls thinking that's going to give them big arms!

[mkington]

I was reading allot of these articles. For anyone starting out listen, you're not going to get 18 & half inch arms doing bicep exercises alone.

After 5 years of training I have mangaed to achieve 18 and half " upper arms. (And when you get to that you'll still want more)

But I gained 2.5" in 2 years due to the fact I started to work my triceps. I didn't do them for 3 years. A big big regret.

I often wonder how much bigger my arms would be if I had done tricep work from the start. Get into doing weighted Dips , Skull crushers and Close Grip Bench Presses. Nevermind all the cable pushdowns etc they are ok but not great. Thsoe 3 will build mass. Kickbacks never did anything for me. Find out what works for you.

My genetics dont seem to allow me to develp a great looking horse shoe, which I'll have to live with. However, I have allot of mass at the bottom and back of arms. Which makes my arms the size they are.

Anyway just to make this clear

TRAIN YOUR TRICEPS!!!!!!!!!

And you get + 18 1/2 "arms. Without it, no chance! I'm going for 19" now. Wish me luck!

Cheers,
Andrew . Drug Free. Age 22. Scotland.


How in the world do you forget to not train your triceps?!?

[FishChris]

All flaming completely asside (I figure theire are always plenty of arses available for that, without me having to add in.... ;))

What I tend to see, is guys who "only" seems to work on their triceps, and not enough on their bi's....

I work both, but right now, I'd pretty happy with 17"s :) Then again, I guess if I had 20"s, I'd wish I could have 22"s.... and so on.

Peace,
Fish

[rnewton4]

Whats a tricep?





























(notsrs)

[canadiancoops]

I hear skull crushers can strain your elbows

I had to stop as I got a tendon tear and it kills now with the strain

[sunny1234]

Congrats ! Woah does it really take that long to add inches ?

[jrai100]

Training triceps is good if you want bigger arms but you have to train biceps too. A lot of people dont train biceps and just focus on triceps.

Training triceps is good but you should not forget training your biceps as well. Imagine how much bigger your arms would be if you trained your triceps as well.

Training triceps is good but dont forget your biceps because a lot of people forget to train their triceps and that is not good for complete size gains.

Dont forget to train your triceps because a lot of people forget that the triceps are a big part of the arm so train them as well as the biceps.

Dont forget to train your biceps because not many people train them and realize how important they are when it comes to size gains.

Training triceps is good but not many people train their biceps because they are stupid so train them too if you want huge!!! arms!!!!






Shut up OP

[2canman]

way to bump a 2003 thread lol

[ValdovinosBB]

Obviously ..