Building Big Triceps! In the pursuit of big arms, you have to focus on your triceps. Yes, I know, training biceps is more fun. After all, it’s a showpiece muscle, and you want big ones. But total arm size is more dependent on your tri’s. So by all means, hit those biceps, but don’t neglect your triceps! In this article, I will give you triceps exercises, a great routine, plus nutrition and supplement suggestions. All you have to do is go get those horseshoes!
Let’s Look At Anatomy
If you’re in the process of building big triceps, it will help to understand the function of the muscle you’re working. The triceps are located on the back part of your upper arm between your elbow and shoulder. They consist of three heads (short, medial, and long). The triceps assist in straightening your arm at the elbow (elbow extension) as well as shoulder extension. (1)
Building Big Triceps – Arm Day
In order to build big triceps, you will need to work the muscles hard enough to stimulate growth. One of my pet peeves is watching lifters either do short partial reps, and/or knock out countless reps and then just stop without ever really challenging themselves. You want big triceps? Work them hard enough to fail within the prescribed rep range, perform the full movement using a 2/4/3 tempo (2 second concentric/4 second eccentric/3 second pause in the fully stretched position). Finally, use the progressive overload principle of consistently adding weight to your exercises.
Building Big Triceps – The Routine
This routine assumes you’re doing triceps as part of Push Day, therefore you should be warmed up and ready to go. If you’re doing them by themselves on Arm Day, perform 3 light sets x 15, 12, 10 reps of your first exercise, then go right into your first working set.
Close-Grip Bench Presses – 2 sets x 8-10 reps
This compound exercise targets all 3 heads of the triceps.
Review – How To Do It
This is a regular bench press, you’re just using a narrow grip. You can bring your hands as close together as you want. Make sure you adjust your grip if you experience any elbow pain. When performing this exercise, do not flare out your elbows. (2)
Lying EZ-Bar Extensions – 2 sets x 8-10 reps
This exercise also works all 3 triceps heads.
Review – How To Do It
Begin by lifting your EZ-bar overhead. Keeping your back straight, lower the EZ-bar behind your head by bending the elbows. Like all these exercises, if you experience any elbow discomfort, adjust the position of your elbows. Your goal is to keep them close to your head. (3)
Rope Pressdowns – 2 sets x 8-10 reps
Yep, this exercise works all 3 heads of the triceps.
Review – How To Do It
Begin by grasping the rope attachment with your palms facing each other. You should start the exercise with your hands level with your face. Push down using only triceps strength. This is a great exercise for holding the weight in the fully stretched position. While I believe in consistency, you can use different handles, such as a V-shaped bar or a straight bar. (4)
Performance Notes
As noted, but it is worth repeating, concentrate on using the correct exercise form. Make sure you are lifting the weight under complete control. Use the complete range of motion – no half reps! Do not let momentum do your work for you. That means you will have to slow it down a little. Again as noted, emphasize the negative phase of the rep.
Rest 60-90 seconds between sets.
Stick to the above exercises, do not mix it up to “keep the muscles guessing”. Muscles do not guess. Instead, use this major key to success: work a routine and progressively add weight. In addition, since size and strength are your goal, train to failure.
With progressive overload, how often should you add weight? When you can do the listed reps easily, add 10% more weight. Try to add weight every other workout and add weight to every exercise if you can.
Nutrition
Of course, you have to consume plenty of quality calories for growth to occur. Many of you know I advocate at least 1 gram of protein per pound of body weight. As well, do not skimp on carbs. For growth I suggest 2 grams per pound of body weight, only going lower if you see your waistline growing. I advocate consuming roughly 50% of the day’s carbs in the timeframe around your workout.
Supplements
What about supplements? Well I’m glad you asked. It always – always – starts with protein powder. I suggest Hi-Tech Precision Protein. From there, a good pre-workout, preferably with creatine, such as the brand new 5% Nutrition Reloaded. With 8 grams of citrulline, 5 grams of creatine, and plenty of caffeine, this Pre will get it done. From there, you can add pretty much anything. For the fastest mass possible, I suggest prohormones, such as Hi-Tech Halodrol.
Summary
So if you’re building big triceps, I suggest following the tips in this article. Exercises that work all 3 heads, proper rep tempo, and progressive overload are the keys that will carry you to bigger arms. Add in good nutrition and supplementation, and you’ve got it! Stock up on your supps at illpumpyouup.com, and then go hit the gym!
References:
- https://exrx.net/Muscles/TricepsBrachii
- https://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress
- https://exrx.net/WeightExercises/Triceps/BBLyingTriExt
- https://exrx.net/WeightExercises/Triceps/CBPushdown