gaining size on the triceps.

Anonymous

my triceps are shit,there dont tend to stand out much,

my biceps grow well,if i could build my tris up my arms would be huge

has anyone got any good tips or ideas,or exercises for hitting the lower part of the tricep, nearer the elbow area

this way i can get my arms up to 20"

garethxxx

Hey mate,

Nothing is better than nose breakers, and inverted tricep pulldowns. Nose breakers and French curls are almost the same for growth and are superb for bulking so it is well worth trying those. Start of light and go for a big 6 sets if you can!

Anonymous

cheers gareth ill definately give em ago when i next do me tris

also whats your view on dips.

garethxxx

Hi mate

Dips are great for finishing in my books. To finally get the pump at the end, get some good stretchy dips, and really squeeze them out, this will aid in size.

Gotta love those dips!!

Anonymous

we always found we couldnt put enough weigght on our legs,when doing them,

it was impossible for my training partner to lift 100kg

what do u suggest mate,go for more reps,but i want to aim for bulk quick if u no what i mean.

garethxxx

Hi mate,

Best bet in my opinion for size, will be dips, and nose breakers. Go as heavy as you can with the nose breakers for 4 sets (1st set 20 reps).

On the dips (Should be your last exercise for triceps, I would do some inverted tricep pulldowns), Go for 4 sets again, starting with weight to aid you in the lift, i,e, lighter for you, and then go as heavy as you can.

Now comes the tricky part. This is where I try to rip the arms to shreds! Drop set all the way down to your lowest weight (Add more weight to make it easier to lift), and hit failure at each level. This will pullverise your triceps, and they will swell dramatically and when they heal, you will find some significant gains in a short period of time.

If you want to bulk out, you should use this technique for all body parts, you will literally explode!!

IanUK

I find seated tricep press is a good builder, go as heavy as poss. Combined in a good routine will help build em up in no time.

Also sujest giving triceps a day of there own at the gym if you have time, that way you get maximum effect out of them on a regular basis.

Good luck

Waylander

Ok Mass on triceps

Close Grip Bench
Nose Breakers (skull Crushers)
Dips

do these three heavy for sets of 10,8,6,4

then finish off with any other tricep exercise for final pump

I guarantee u ur triceps will be massive

themule

Hi steve, on my own course i use 3 chairs for my triceps balance your heels on one chair, and the other 2 chairs for levering yourself down 4 seconds and up 2, making sure your fingers are pointed forwards and you keep your elbows in tight. give it a try and tell me what you think.

dave.

dvorin

^^^^^^^^^^^ Or just use a bench in front and one behind..same thing..but yeah..i find them to easy without additionall weight added on.

As Ian has said, if you have the time, dedicate a session to the triceps to get the most out of them. Usually i would have done chest and tris on the same day, but now i try to give tri's and chest there own days to really concentrate on each and give both training days for each my best. I do tend to find i cant give it my best after doing chest.

If you have tyhe time do it, ull get us 20" barrells in no time.