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View Poll Results: How Many Sets?

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  • 5 or lower

    28 20.90%
  • 6

    22 16.42%
  • 8

    24 17.91%
  • 10

    24 17.91%
  • 12

    23 17.16%
  • 12+

    13 9.70%
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  1. #1
    The Bear Dome's Avatar
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    How Many Sets For Triceps?

    How many sets do YOU use for Triceps..and if possible,post your routine...
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  2. #2
    The Bear Dome's Avatar
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    I do about 10 sets,and i feel i'm over training.
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  3. #3
    Member TommyTuret's Avatar
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    I exclusively work triceps usually only once a week and do 9-12 sets for them. Any combination of PushDowns, overhead extensions, Rope Push downs, the Tricep Machine, Close Grip Bench, Bench Dips, and Skullcrushers. I usually do them as part of an arms workout and if im feeling good ill do a couple with Chest or Shoulders. I tend to get a good burn whenever im doing chest and a slight burn when im doing shoulders anyway
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  4. #4
    Registered User CyberGod's Avatar
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    I used to do 12 sets for triceps, but i felt like i could get rid of many sets and concentrate on form and intensity through 6 sets.

    I also restrict my triceps exercises to compound movements : skullcrushers, close grip press, dips
    "Everything would have been geared for making my body able to withstand another small dose of iron on the bar for each exercise every week or two, even if it was just a few ounces. " -Stuart McRobert.
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  5. #5
    Member TommyTuret's Avatar
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    Originally posted by CyberGod
    I used to do 12 sets for triceps, but i felt like i could get rid of many sets and concentrate on form and intensity through 6 sets.

    I also restrict my triceps exercises to compound movements : skullcrushers, close grip press, dips

    Just Curious- do you think that Tricep cables and machines aren't that great??
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  6. #6
    Member Travis Stenersn's Avatar
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    I'm currently doing five sets specific to triceps, but they're secondary movers for pressing exercises, so they get quite a bit of exposure.

    Oh, and technically, a skullcrusher is not a compound movement.
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  7. #7
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    Warm ups i do 12
    With 180 lbs pushdowns i manage to do 8 and with 205 lbs i manage 5
    on any either excersies its usually 8-10
    Last edited by Assassinator; 05-22-2002 at 10:37 AM.
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  8. #8
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    9 sets

    dumbell skullcrusers, pushdowns and rope pulldowns.
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  9. #9
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  10. #10
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    I generally don't do direct triceps work on a week-to-week basis as I find they grow enough from heavy pressing for chest and shoulders. If I do work triceps, it's never more than two exercises, two sets each (not including warm-up sets). All sets are taken beyond failure w/ forced reps, partials, drop sets, etc. Peace!
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  11. #11
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    I was thinking about taking it to 6 or 7 sets.instead of the 10+ i'm doing.
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  12. #12
    Registered User CyberGod's Avatar
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    Originally posted by TommyTuret


    Just Curious- do you think that Tricep cables and machines aren't that great??
    I add some cable pressdown some weeks, but I'm tired of isolating my arms.

    I personally find that some cable machine can give you a GREAT pump, but since my arm workout is the same day as my shoulder day, I need less sets (can't stay more than 1 hour in the gym!!!) that recruit the more possible muscle fibers.
    "Everything would have been geared for making my body able to withstand another small dose of iron on the bar for each exercise every week or two, even if it was just a few ounces. " -Stuart McRobert.
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  13. #13
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    11-12,occasionally more, depending on the exercises, when i start with heavy overhead extensions, i usually cant do more then 11 sets.
    some visual aid, daugs..
    http://www3.sympatico.ca/craig.moss/tricepdaugy.JPG
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  14. #14
    Member Fudog1138's Avatar
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    When I'm working on loosing weight (like right now) I do the Body for Life method.

    1 set 12,10, 8, 6, 12
    1 set 12

    Dips then pushdowns alternate every three weeks with skullcrushers and reverse grip pushdowns

    Trying to gain mass around 12-15 (I've only been doing this a year or so. Haven't quite found my groove yet)
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  15. #15
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    In my opinion, anything over 10 sets of hypertrophy-reacting workout is over-training. I usually do 12 sets for triceps when training for strength, and 4 sets for hypertrophy training.
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  16. #16
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    I do more than 12 but thats only me dont ask why or give me a comment cause I like it and I wont change it no matter what anyone says. It might not be good for most of you but it does well for me.
    Muscles
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  17. #17
    Registered User user87745477315471972481's Avatar
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    I've started HIT recently, so only 2 sets for triceps.

    And even though today was my first HIT workout, my intensity was alright , but it will definitely improve...

    All I acn say is, I'm sticking to HIT for now because it felt great doing HIT today.
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  18. #18
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    bump
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  19. #19
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    I generally don't do direct triceps work on a week-to-week basis as I find they grow enough from heavy pressing for chest and shoulders. If I do work triceps, it's never more than two exercises, two sets each (not including warm-up sets). All sets are taken beyond failure w/ forced reps, partials, drop sets, etc. Peace!
    That's how a real man does it, right there! Bump on that ****...

    I do 4 sets, skullcrushers and pressdowns. Total 20-24 reps per week. They're sore as ****, not that that means anything..
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  20. #20
    Member Mike Fortier's Avatar
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    I do dips for my lower tricepts, then close grip pench press, over head extension and dumbell skulls. And I am wrecked afterwords, its good stuff. Stay Strong
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  21. #21
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    cheers for the replies..
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  22. #22
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    i lift triceps 6 times a week (maybe 5) and do 5-10 sets per workout
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  23. #23
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    Originally posted by scooterman41
    i lift triceps 6 times a week (maybe 5) and do 5-10 sets per workout
    why would you do triceps 6 times per week... you are probably getting smaller...
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  24. #24
    Super Member $-=SeAn NaL=-$'s Avatar
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    Pushdowns x 2
    Skull Crushers x 1

    That's my routine...
    -=Pain is weakness leaving the body=-
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