I have lifted for quite a while and know the exercises that workout the triceps. My strength has increased, but how do I increase the size of my triceps?
Please let me know what exercise and the amount of sets or reps that you do...
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Thread: How to Increase Tricep Size
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09-20-2010, 04:31 PM #1
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09-20-2010, 04:32 PM #2
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09-20-2010, 04:47 PM #3
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09-20-2010, 05:01 PM #4
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09-20-2010, 05:03 PM #5
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09-20-2010, 05:04 PM #6
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09-20-2010, 06:12 PM #7
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09-20-2010, 06:20 PM #8
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09-20-2010, 06:34 PM #9
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09-20-2010, 06:36 PM #10
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09-20-2010, 06:37 PM #11
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09-20-2010, 06:53 PM #12
Weighted dips - 5 sets (w/weight....last set drop the weight and burnout)
Close grip bench press - 5 sets of about 8-12
Bench dips (put a plate on your lap and go down as far as you can)
skull crushers (lighter weight, form is number one - elbows in)
Burn out with some type of overhead or pull down on the cables
That's what I've been doing....might be worth a try
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09-20-2010, 07:01 PM #13
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09-20-2010, 07:17 PM #14
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09-20-2010, 07:19 PM #15
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09-20-2010, 07:26 PM #16
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09-20-2010, 07:53 PM #17
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09-20-2010, 07:56 PM #18
- Join Date: Oct 2007
- Location: Foothill Ranch, California, United States
- Age: 38
- Posts: 591
- Rep Power: 2209
Skullcrushers, rope push downs, kick back, and weighted dips will help. And eating a putload of protein.
Also, workout your entire arm in moderation. Get some biceps exercises as well.New Goal:
210lbs. / 9.0% BF
Deadlift 445lbs.
Squat 405lbs.
Bench 350lbs.
Military 245lbs.
______________________
Old Goal: ACCOMPLISHED
200lbs. / 9.0% BF
Deadlift 425lbs.
Squat 365lbs.
Bench 335lbs.
Military 225lbs.
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09-20-2010, 07:59 PM #19
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09-20-2010, 08:08 PM #20
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09-20-2010, 09:00 PM #21
Hate kids like you. You're not special because you do squats and deads. Everyone here does. I have not done an isolation exercise in months, but you know what...I'm gonna be a reasonable human being and answer the OP's question.
OP, do the following:
Decline E-Z bar Skull Crushers, keeping the bar perpendicular to the bench, NOT THE FLOOR at max extension...this will keep your tri's udner tension for the duration of the exercise
Also underrated is the single dumbell one arm overhead extension without flaring the elbows and going deep behind your neck.
But if it were me, I'd just do weighted dips, close grip bench, barbell bench.
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09-20-2010, 09:37 PM #22
- Join Date: Apr 2009
- Location: California, United States
- Age: 31
- Posts: 407
- Rep Power: 222
Haha ^. That's a nice try at an insult of knowledge. These two excercises combined with any variation of tri movements are proven to increase size. Why? Test release is maximum when doing both lifts and in turn results in a whole body gain. Good game, almighty "kid".
weighted Dips
CGBP
decline SC.I Rep Back.
http://forum.bodybuilding.com/showthread.php?p=671123731#post671123731
^Try to make it happen^
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09-20-2010, 09:42 PM #23
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09-20-2010, 09:57 PM #24
you need to buy & read starting strength and practical programming. even if u never actually run the programs. its the best money u'll ever spend. then u need to buy another copy of starting strength & another copy of practical programming but dont read them (obviously coz u already have) but put them in a safe somewhere for backup in case u lose the first 2 copies. its the best insurance policy u could ever buy.
Last edited by gomez26; 09-20-2010 at 10:10 PM.
"Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
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09-20-2010, 09:58 PM #25
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09-20-2010, 10:09 PM #26
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09-21-2010, 03:12 AM #27
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09-21-2010, 05:31 AM #28
jamargis indicated that he's been lifting for a while and was basically looking for mass builders for his triceps workout. You've assumed his workout plan is garbage by posting "Deadlifts and Squats".
If I posted asking for some fresh exercise selection for my tris and you posted that bull**** I'd be insulted.
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09-21-2010, 05:38 AM #29
- Join Date: Jun 2010
- Location: Florida, United States
- Age: 39
- Posts: 752
- Rep Power: 173
1) start with rope push down 3x8, go heavy (nice warm up)
2) skullcrushers 3x8, go medium weight (these provide best stretch imo)
3) close grip bench 3x8(these blow em up size wise the most imo)
i havnt done close grip much, i prefer skullcrushers, but i also see and feel how close grip blows em up. i do all this after a full chest workout, and after my 2x15 dips.
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09-21-2010, 06:15 AM #30
Tri's for me is one of my best body parts. I usually hit them heavy with skull crushers fpr 3-4 sets at the 4-6 rep range, then over head rope extensions for 10-12 reps and pulldowns for burnouts. For the burn outs I start at the heaviest weight i can get 20 reps with and work my way down going to failure at each level.
I also do 3 sets of bodyweight dips in the 10-15 rep range on my non tricep working days.
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