How the frick do I grow my tricep?
Here's everything that works my tricep:
>5x10 flat bench press
>4x10 seated barebell overhead press
>3x12 overhead tricep extensions (picrel)
>3x10 lying triceps extension with ez bar
I do chest & back, shoulders & arms, legs split,but these frickers are staying the same. Chest got giantic, weight on tricep isolations barely moved. I don't have access to machines / cables. Only barebell and dumbells.
The frick do I do then?
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for me its dips in the 6-12ish range and HEAVY ohp with a barbell. but i think i have very fast twitch fibers in the triceps and any extra volume is just not worth it (again, for me). you gotta find what works for you.
Do tricep extension with a towel or rope looped around them it feels so much bettet
Elaborate
Cables - Tricep overhead extensions and push downs.
Also you need to make sure you are actually isolating the Tricep.
>I don't have access to machines / cables. Only barebell and dumbells.
you fricking moron
Sadly nowhere I can do dips in my homegym
bench isn't a tricep focused lift. it recruits it but you need to have a separate tricep day. but even on bench day, incorporate pushdowns - 3
working sets, 2 as heavy as you can go, last one is a drop set. every pin until your arms are on fire.
then hit some single arms behind the head, heavy or volume depending on the day.
hit some it with some decline db tri extensions, and some cables bent over the head. you need a lot of volume for triceps.
rich piana worked his fricking arms out 4 times a week. he was juicing so less for you, but still. can't just throw on some bullshit after your one bench day and call it a day. at least 3x if you bench a lot or separate tri days.
>rich piana worked his fricking arms out 4 times a week. he was juicing so less for you
Well he also had his fricking arms the size of a tree trunk. No reason to assume OP will get or even want to get anywhere near.
rich piano injected synthol in his arms, so he doesnt count, even before synthol his armas were pathetic
All pro bodybuilders use synthol. Notice the only people who complain about it are small.
>does 6 sets a week, 3 of them a light variant of an extension
>why don't I grow
figure it out
triceps are relatively small muscle group that recovrs quite fast, so you got to hit them with a lot of volume
thats incorrect. triceps are one of the biggest muscle group in the upper body, only second after the delts.
Somehow I don't think this is true in your case.
https://nmbl.stanford.edu/publications/pdf/Holzbaur2007a.pdf
did you even read the frickign thing, this was about arms not upper body, ffs
did YOU even read the thing? fricking zoomers
>% total upper limb volume
yeah and what do you think that means?
Well looking back to the original statement, it was "triceps are one of the largest muscle groups in the upper body" which intones that it's the largest by size, not the largest by percentage of the limb it's attached to. HTH
triceps is the second largest muscle group in the upper body. is it hard to understand? can you find a larger muscle in the upper body that doesnt attach to the limbs? holy shit
>can you find a larger muscle in the upper body that doesnt attach to the limbs?
yes, its in fact the lats
another one with more colors maybe its easier to understand for u
>still says upper limbs
you do understand that triceps are still relatively small muscles in your body or are you literally moronic ?
Are you moronic?
thats true for the larger head, the smaller tricep head is actually pretty small. and comparatively the triceps are a small muscle. they make up a very small portion of your entire musculature
how fast you recover is very related with how much you are lifting
lateral raises, rear delts etc.? you could probably spam those every other day if you wanted to
arms? every 2-3 days
bench? 3-4 days
DL? 3-14 days
etc.
m8 i have been training for 14 years i know my frequency per muscle group by now. and for ME (and probably most people) my recovery depends on what intensity i train with. just giving random days for recovery is useless
dips
BB Military Press
close push ups
cable overhead extension
weighted dips is all you need
pic related with an ez bar is the only exercise that does anything too bad it destroys elbows
how does it destroy your elbows?
If your muscles are not growing and you are spamming volume it is a combination of overtraining and low quality stimulus. Take two weeks off from lifting. Then do HIT. Only one set per exercise taken to failure. Use a 4/4 cadence (4 second positive, and 4 second negative) for each rep. Take 4-7 rest days between each workout.
JM press
pushdowns
overhead unilateral cable extensions
cable kickbacks
Lift to failure, iso hold, and drop set.
Do this every set. Works for me