Making my triceps bigger?

[buddhamus]

Hey

Its my first post here after alot of browsing i decided to join up!. My first question i want to ask you guys is why arnt my triceps arnt growing as much as the rest of my body...its the only muscle i am struggling in getting some size in atm!, at the moment im working out my tri's with my chest.

This is what my Tri workout usually looks like.

3x6 - Skullcrushers
3x6 - Pull down Rope machine
3x6 - Dips
3x6 - Close Grip Benchpress

If anyone can give me any advice on if i need to change the rep ranges or just put more sets in...or just give me more excercises im willing to listen. They have gotten bigger since ive started, but not as big as the rest of my biceps and shoulders have gotten lol....like when i relax my arm they are flat at the back...only when i tense u can see em...im after that lil buldge look when ive relaxed my arm pretty much.

Btw - Im weighing 70kgs at 5'7...if that helps!

Thanks

[Cell-Tech]

Originally Posted by buddhamus

Hey

Its my first post here after alot of browsing i decided to join up!. My first question i want to ask you guys is why arnt my triceps arnt growing as much as the rest of my body...its the only muscle i am struggling in getting some size in atm!, at the moment im working out my tri's with my chest.

This is what my Tri workout usually looks like.

3x6 - Skullcrushers
3x6 - Pull down Rope machine
3x6 - Dips
3x6 - Close Grip Benchpress

If anyone can give me any advice on if i need to change the rep ranges or just put more sets in...or just give me more excercises im willing to listen. They have gotten bigger since ive started, but not as big as the rest of my biceps and shoulders have gotten lol....like when i relax my arm they are flat at the back...only when i tense u can see em...im after that lil buldge look when ive relaxed my arm pretty much.

Btw - Im weighing 70kgs at 5'7...if that helps!

Thanks

Post the whole workout for that day.

[buddhamus]

Ok....here ya go

Chest:
3x6 - BB Benchpress
3x6 - Incline Dumbell Press
3x6 - Decline Dumbell Press
3x8 - Dumbell Flyes

Triceps:
3x6 - Skullcrushers
3x6 - Pull down Rope machine
3x6 - Dips
3x6 - Close Grip Benchpress

[shreder]

Much the same as my routine, and my tri's are fine, maybe your lacking intensity b the time you come to your tricep exersices? incorect form?

[slackajack]

Originally Posted by buddhamus

Ok....here ya go

Chest:
3x6 - BB Benchpress
3x6 - Incline Dumbell Press
3x6 - Decline Dumbell Press
3x8 - Dumbell Flyes

Triceps:
3x6 - Skullcrushers
3x6 - Pull down Rope machine
3x6 - Dips
3x6 - Close Grip Benchpress

Overtraining, mate. Drop the close grip bench press, the pull down and the skull crushers. You should get enough tricep work with the chest exercises (and shoulders as well, when you do them) but just do some dips to focus on the triceps a little more.

[Physiologist]

Originally Posted by slackajack

Overtraining, mate. Drop the close grip bench press, the pull down and the skull crushers. You should get enough tricep work with the chest exercises (and shoulders as well, when you do them) but just do some dips to focus on the triceps a little more.

bull****.

How about, instead of doing 3 sets for the triceps do 2. Then your workout should be fine. If you to otired by the end of it, do 2 sets for the chest ones aswell

[buddhamus]

I always notice by the time i get to close grip bench press....im weak as **** LOL...cant lift anything maybe like 40kilos on it...and with that i struggle abit lol....

[slackajack]

Originally Posted by buddhamus

I always notice by the time i get to close grip bench press....im weak as **** LOL...cant lift anything maybe like 40kilos on it...and with that i struggle abit lol....

Exactly.

Originally Posted by ryan_james

bull****.

How about, instead of doing 3 sets for the triceps do 2. Then your workout should be fine. If you to otired by the end of it, do 2 sets for the chest ones aswell

What do you mean "bull****?" Look how much he's doing. In my opinion he's doing enough for his triceps just from his bench work, and that doesn't even take into consideration the work he gets from his shoulder day.

Isolations like skullcrushers aren't worth the effort in my opinion, because there are so many good compound exercises for them.

If you are insistant on doing all those tricep exercises, do them before you bench (actually, preferably not on bench day) so that your arms aren't worn out by the time you get to work them.

[digitorum]

BB Benchpress
Dips (tris and chest)
Incline Dumbell Press
Close Grip Benchpress

9 compound sets for chest, 6 compound sets for triceps.

Here is your new routine. Enjoy its pure compound goodness. Add crappy isolations if you so wish. Instead of working your tris after chest, include them with it and lift higher weight. At your level of training, you can work both at once without too many compromises.

You could add flyes and skulls or rope pulldowns if you wanted, but basically what I'm saying is, try to incorporate your tri routine into your chest.

[slackajack]

Originally Posted by digitorum

BB Benchpress
Dips (tris and chest)
Incline Dumbell Press
Close Grip Benchpress

9 compound sets for chest, 6 compound sets for triceps.

Here is your new routine. Enjoy its pure compound goodness. Add crappy isolations if you so wish. Instead of working your tris after chest, include them with it and lift higher weight. At your level of training, you can work both at once without too many compromises.

You could add flyes and skulls or rope pulldowns if you wanted, but basically what I'm saying is, try to incorporate your tri routine into your chest.

A much more thought out and better explained version of what I was trying to say. Do this work-out.

[buddhamus]

Thanks heaps for all your help guys...ill definetly experiment...i never really knew isolation excersises were not that great...i just did it coz my mates and stuff said to do em! ill stick to compounds then!

Btw what are the purpose of doing isolation excersises then? add shape or something?..

Thanks heaps and i really do appreciate it!

[digitorum]

Originally Posted by buddhamus

Thanks heaps for all your help guys...ill definetly experiment...i never really knew isolation excersises were not that great...i just did it coz my mates and stuff said to do em! ill stick to compounds then!

Btw what are the purpose of doing isolation excersises then? add shape or something?..

Thanks heaps and i really do appreciate it!

No, the purpose of isolations is for intermediate to pro lifters, that have functional strength to be able to lift enough isolating weight to be of benefit. Beginners are too weak to be able to cause enough fibre damage from isolations. Also compounds stimulate all your muscles at once, and you gain bulk quickly in this way as a beginner, by using heavy weight that works more of your muscles. Your stabilising muscles bulk quickly through indirect work, everything gets bigger with everything else. You may be able to curl 70lbs for example on the bar, but with underhand pullups you would be doing double if not more of that, same for rows. More weight gives more fibre recruitment at higher tension, leading to more damage and therefore more growth.

[MuscleBound90]

I agree with slackajack, it's overtraining.

[BB is 4 life :)]

Originally Posted by slackajack

Exactly.



What do you mean "bull****?" Look how much he's doing. In my opinion he's doing enough for his triceps just from his bench work, and that doesn't even take into consideration the work he gets from his shoulder day.

Isolations like skullcrushers aren't worth the effort in my opinion, because there are so many good compound exercises for them.

If you are insistant on doing all those tricep exercises, do them before you bench (actually, preferably not on bench day) so that your arms aren't worn out by the time you get to work them.

Considering the fact that skull crushers are one of the best tricep exercises for mass you need to shsuh with horse **** comments like this......

Dude drop the rope pushdowns.....and keep the 3 mass building exercises in there, instead of finishing your chest with DB flyes, finish it with dips, and have dips as your first triceps exercise. When you do dips for chest drop down between the bars as far as you can so you activate your chest to push you back to the top, do 2-3 sets like that, then start your tri work with 2 sets to failure of tri-dips.....for these, only go down till your upper arm is parallel to the bar then blast yourself back up.

Then do 3 sets on close grip bench then finish with good strict reps of skull crushers.

If your worried about your arm size, concentrate on them on their own day, dont hit your tri's after you've done chest.

Or just change it up so you do your triceps after back and your biceps after chest.

[slackajack]

Originally Posted by BB is 4 life :)

Considering the fact that skull crushers are one of the best tricep exercises for mass

For who? I'm under the impression that he's a relative beginner. I heard a good quote from someone on this forum a few days ago relating to training for newbs, it was "Don't train like a bodybuilder. EAT like a body builder, train like a powerlifter." - I think that's great advice.

If your worried about your arm size, concentrate on them on their own day, dont hit your tri's after you've done chest.

Or just change it up so you do your triceps after back and your biceps after chest.

I agree with this bit.

[tennisnut]

What are your parameters?

[ziggyandthemonk]

wtf do you mean parameters?

[buddhamus]

Hey guys....

I tried the workout digitorium told me to do....it was ****ing awesome!, i have never done dips before so it was my first time....i did 3x8reps...i think i might need to add weight, but near the end of the last few reps it burnt like hell hahaha!....i got a bigger pump than what i normally did so i lifted more weight. Awesome **** man!....

Would u guys help me out if i post my whole workout?...and u can help me out?....instead of making a new thread and cluttering the forum? lol....

Thanks alot for this!

[WCC]

if you're going to use isolation work for your bis and tris, i strongly recommend having an arms day, where you use high intensity and workload. have only one arms day per week, in order to avoid overtraining. my split looks like this:

Monday: chest/back/neck
Tuesday: shoulders/posterior chain/quads
Wednesday: arms
Thursday: chest/back/neck
Friday: shoulders/posterior chain/quads
Saturday: cardio (elliptical machine)
Sunday: -OFF-

this split allows you to hit each muscle more than once a week. each muscle group gets hit with 12-16 sets weekly. on Wednesday, i do 12 sets for biceps and 12 for triceps, using high intensity and workload and techniques such as dropsets.

[digitorum]

Originally Posted by buddhamus

Hey guys....

I tried the workout digitorium told me to do....it was ****ing awesome!, i have never done dips before so it was my first time....i did 3x8reps...i think i might need to add weight, but near the end of the last few reps it burnt like hell hahaha!....i got a bigger pump than what i normally did so i lifted more weight. Awesome **** man!....

Would u guys help me out if i post my whole workout?...and u can help me out?....instead of making a new thread and cluttering the forum? lol....

Thanks alot for this!

You are welcome. When I first did triceps dids I did 3x8. Now I'm up to 3x10 with 45 lbs between my legs, followed by an unweighted burnout of 12 reps. My triceps are toast by then, so I just do a few close grip benches and finish off my shoulders with some shoulder presses.

Dips recruit the triceps to an EMG level of something like 85%, and the weight is so high it pumps them like no other because of force production.

With good diet, you will add half an inch to your upper arms in two to four weeks I reckon.

[tennisnut]

Originally Posted by ziggyandthemonk

wtf do you mean parameters?

you're begging the question

[buddhamus]

Awesome!....Exactly what i need...to add more size to my upper arms, i hate wearing short sleeve shirts and only the bicep is popping out but the triceps are completely flat...i hate it! lol

Ok...here is my workout

Monday:Chest/Tri's:
BB Benchpress
Dips (tris and chest)
Incline Dumbell Press
Close Grip Benchpress

Tuesdays:Back and Biceps
Deadlifts
Lat Pulldown
Barbell rows
Shrugs

Wednesday:Shoulders
Dumbell Shoulder Press
Dumbell side raises?...*dont know the excersise name* LOL
Barbell pullups (narrow grip upto the chin)

Thursday:Legs
Squats
Leg extensions
hamstring curl machine where u lay on ur stomach LOL...*i forgot the name again, ****!* lol
Calf raises

Fri/Sat/Sun Off.....all excercises are 3x6-8 rep ranges

[WCC]

Originally Posted by buddhamus

Awesome!....Exactly what i need...to add more size to my upper arms, i hate wearing short sleeve shirts and only the bicep is popping out but the triceps are completely flat...i hate it! lol

Ok...here is my workout

Monday:Chest/Tri's:
BB Benchpress
Dips (tris and chest)
Incline Dumbell Press
Close Grip Benchpress

Tuesdays:Back and Biceps
Deadlifts
Lat Pulldown
Barbell rows
Shrugs

Wednesday:Shoulders
Dumbell Shoulder Press
Dumbell side raises?...*dont know the excersise name* LOL
Barbell pullups (narrow grip upto the chin)

Thursday:Legs
Squats
Leg extensions
hamstring curl machine where u lay on ur stomach LOL...*i forgot the name again, ****!* lol
Calf raises

Fri/Sat/Sun Off.....all excercises are 3x6-8 rep ranges

you're a beginner. stop training muscles once a week. train them twice. did you read my post? that split is working extremely well, and it's one TheStuddMuffin inspired me to use.

plus you're a teen. you have loads of testosterone and GH flowing around you. you can afford to train more frequently because of this.

[buddhamus]

Sweet!....ill give it a go then ay?....can u tell what exactly what excercises u do for those days and all that?...if its kool? Ive only been working out for 3 months so yeah LOL!

[tbs_rocks]

Originally Posted by tennisnut

you're begging the question

Oh now come on, don't compare apples to oranges here. That sounds awfully similar to something Adolf Hitler would say. Dear sir, I must ask why are you being defensive. Now, I regard the fact that it is not a direct defensive move of yours to avoid the question, per se, however I must ask why on earth did you advise this helpless soul to steer clear of the skullcrusher, one of the foremost mass building excercises for the tricep (so to speak)?

What say you old chum?

[Cell-Tech]

Originally Posted by ryan_james

bull****.

How about, instead of doing 3 sets for the triceps do 2. Then your workout should be fine. If you to otired by the end of it, do 2 sets for the chest ones aswell

Well it's pretty obvious we're in the teen section.

The man you called "bull****" to has a very valid point.

[Cell-Tech]

Originally Posted by buddhamus

Ok....here ya go

Chest:
3x6 - BB Benchpress
3x6 - Incline Dumbell Press
3x6 - Decline Dumbell Press
3x8 - Dumbell Flyes

Triceps:
3x6 - Skullcrushers
3x6 - Pull down Rope machine
3x6 - Dips
3x6 - Close Grip Benchpress

Flyes aren't really needed and I don't think doing 3 variations of a bench press in workout is a very good idea.

4x6 BB benchpress
4x6 Incline DB press
4x6 Chest dips
3x6 Skullcrushers (make sure you bring the weight behind your head not to the forehead)

You can add one more lift if that's too low volume for you, but I know it's low volume. Eat enough and slap on more weight to those lifts every week and I'd be surprised if you didn't grow.

[WCC]

Originally Posted by buddhamus

Sweet!....ill give it a go then ay?....can u tell what exactly what excercises u do for those days and all that?...if its kool? Ive only been working out for 3 months so yeah LOL!

OK.
on Monday, i do 4 sets of flat dumbell bench and 4 sets of incline dumbell bench for chest. for back, i do 4 sets of close-grip chinups, 4 sets of bent-over barbell rows, 3 sets of front cable shrugs and 3 of behind-the-back barbell shrugs. for neck, i do 3 sets of neck curls and 3 of neck extensions.

on Tuesday, i do 4 sets of standing barbell military press and 4 sets of reverse pec deck flyes for shoulders. for my posterior chain, i do reverse hypers, SLDLs, squats and leg presses.

on Wednesday, i do 4 sets of supinating incline curls, 4 sets of preacher curls and 4 sets of reverse barbell curls for my biceps. for triceps, i do 4 sets of dips, 4 sets of kneeling overhead extensions and 4 sets of pushdowns (i alternate between rope pushdowns and reverse-grip bar pushdowns). i use advanced techniques such as supersets and dropsets.

on Thursday, i do 4 sets of close-grip bench press and 4 of pec-deck flyes for chest. for back, i do 4 sets of wide-grip pullups, 4 sets of wide-grip seated rows, 3 sets of front cable shrugs and 3 sets of behind-the-back barbell shrugs for back, and 3 sets of neck curls and 3 of neck extensions for neck.

on Friday, i do 4 sets of seated DB military press and 4 sets of upright rows for shoulders (if you can do them pain-free, i strongly recommend doing upright rows). for posterior chain, i do reverse hypers, SLDLs, squats and leg presses again.

on Saturday, my cardio consists of a 20 minute session on the elliptical; i usually burn off 260-320 calories in this time. i love the elliptical machine; it's very efficient.

[buddhamus]

Thanks alot man....i appreciate that, ill start it today!...how many reps do u normally keep it at may i ask?...i usually keep mine between 6-8 reps....

I can also see in ur stats u have gained quiet abit of weight during that one month period, awesome stuff man...im actually trying to get to 75kgs right now!....

My diet usually consists of all meat and chicken and pasta and sometimes rice. I usually have 4 solid meals during the day...and have 2 protein shakes...1 before a workout and the 2nd one after the workout with water

Btw: how come no deadlifts?

[slackajack]

Originally Posted by Cell-Tech

Well it's pretty obvious we're in the teen section.

The man you called "bull****" to has a very valid point.

Who has a valid point? Jack has a valid point.

Originally Posted by buddhamus

Btw: how come no deadlifts?

I wondered this too. Some people don't do them if they've got sore backs. I think if you can do them they're a great exercise, though.