Building triceps?

Quigs Snr

Best way to build triceps ? Want em as big as I can get em.

Exercises and correct form / reps would be useful to know, if there are any websites out there with instructions, please post them. Also anything thats worked for any of you guys.

My gym has dumbells and one of those lateral pull down machines (the long bar you pull down behind your neck), which I occasionally try to use to double up as a tricep exercise - those who know the machine I describe will know what I mean.

roberteboot

this should sort you out nicely-
http://www.exrx.net/Lists/ExList/ArmWt.html#anchor122387
but apart from that one thing id say is i dont think you should be doing the lat pulldown behind your neck.my gym has warnings posted about the risk of causing yourself damage.

Quigs Snr

but apart from that one thing id say is i dont think you should be doing the lat pulldown behind your neck.my gym has warnings posted about the risk of causing yourself damage

---

Yeah, I remember seeing something about that. The diagram on the machine still shows the pull going behind the neck, but I do recall being told in my previous gym that this was no longer recommended.

Thanks for the link.

roberteboot

no bother.good luck with it.

logic1

Close grip bench, (weighted) dips, french press, overhand pushdowns, reverse grip pushdown and overhead cable extension.

All quality mass builders.

.logic.

Quigs Snr

What kind of reps then ?

Warm up set, then 4 sets with increasing resistance ? warmup 15, then sets of 10, 8, 6, 4 with the weights increasing ?

logic1

If you're going for pure mass, which you seem to be I'd try the 5x5 routine.

Do a warm up set then do 5 work sets of 5 reps each. On the last set you should only be getting 3 to 4 reps.

When you can get 5 reps on all 5 sets up the weight again.

Seems to be a great mass builder and very popular at the moment.

.logic.

Quigs Snr

Would that apply to all or most weights eg: bench press, squats etc...

logic1

Originally posted by Quigs Snr
Would that apply to all or most weights eg: bench press, squats etc...

the 5x5 routine is usually followed on a compound lift routine. It's used to get a good strong base before following a muscle shaping routine.

If you already have a good level of strength in the compounds like squats, deads, bench then you might be better focusing on a mass routine.

Don't pyramid the weights up as you described. If anything pyramid down. Do one or two warm up sets, get a good pump then move onto work sets. Do 4 work sets of 6 to 8 reps. Last set should be around the 6 rep mark.

Use the Weider progressive overload method. E.g. work at a weight until you can complete 8 or more reps on the last set then increase the weight for the next session.

Main thing about the triceps is to remember to lock out at the end of each rep. With most other muscle groups you want to avoid locking out as it takes the strain off the muscle belly but triceps need a good lockout and squeeze at the end of every rep. You might try a 322 tempo or any other you choose as long as you keep that 2 second squeeze at the lockout.

On the tricep there are three muscle heads. Each exercise will hit each head to a differing degree. Using a rope on pushdowns hits a different head to using a bar.

Try to hit all heads and remember to pause at lockout.

.logic.

Corksham

When I lifted weights my arms especially tris developed very well

what worked for me:
reverse grip pull downs
normal grip pull downs
kickbacks (on a preacher bench)

what didnt (ie i neve felt any burn)
narrow grip bench
dips (or else i did em wrong!!)

try out the various excercises some you'll like other ya wont

logic1

Originally posted by Corksham

what didnt (ie i neve felt any burn)
narrow grip bench
dips (or else i did em wrong!!)

try out the various excercises some you'll like other ya wont

These are the two best tricep mass builders. You must have had poor form.

.logic.

Corksham

Originally posted by logic1
These are the two best tricep mass builders. You must have had poor form.

.logic.

Thanks for your opinion, I'll stick with what works for me thank you and unless all the books and sites I read before I started lifting are wrong then my form was good I wouldnt be stupid enough to lift weights with bad form

logic1

Originally posted by Corksham
Thanks for your opinion, I'll stick with what works for me thank you and unless all the books and sites I read before I started lifting are wrong then my form was good I wouldnt be stupid enough to lift weights with bad form

So your judging your form based on what you read in a book?

Well done. And what works for triceps are close grip bench and dips. Maybe you're a genetic abnormality. We seem to have alot of them around here.

.logic.

Corksham

Originally posted by logic1
So your judging your form based on what you read in a book?

Well done. And what works for triceps are close grip bench and dips. Maybe you're a genetic abnormality. We seem to have alot of them around here.

.logic.

Just like we have lots of patronising assholes who can bench 200kgs but can't run 10 miles to save their lives. I was merely offering my opinion to the original poster.

logic1

Originally posted by Corksham
Just like we have lots of patronising assholes who can bench 200kgs but can't run 10 miles to save their lives. I was merely offering my opinion to the original poster.

Sorry, are you referring to someone in particular? As far as I know I've never trained with you so you really have no idea how far I can or can't run and how much I can or can't bench.

But it's clear you have some self-confidence and anger issues. Maybe you should take this to personal issues. They've got nice guys over there that can help people like you.

.logic.

Corksham

Originally posted by logic1
Sorry, are you referring to someone in particular? As far as I know I've never trained with you so you really have no idea how far I can or can't run and how much I can or can't bench.

But it's clear you have some self-confidence and anger issues. Maybe you should take this to personal issues. They've got nice guys over there that can help people like you.

.logic.

lol
ok we'll agree to disagree. I've read lots of your posts about your lifting abilities. You're opinions are more hardcore whereas mine are more for fitness and well being anyway we're spoiling this thread with frivolous lambasting, I meant no offence as I'm sure you didn't

logic1

Originally posted by Corksham
lol
ok we'll agree to disagree. I've read lots of your posts about your lifting abilities. You're opinions are more hardcore whereas mine are more for fitness and well being anyway we're spoiling this thread with frivolous lambasting, I meant no offence as I'm sure you didn't

No problem mate, boards thrive on differing opinions

.logic.

Jak

Aww - group hug.

Anyhows Corksham you really should give Dips a second go. They are really the best for triceps. Two things to consider might be ..

1. Try to keep your head up and look straight ahead. If you lean forward the emphasis shifts toward chest (it's a separate excersise really). Most people do this involuntarily as they fatigue to cope.

2. For all arms I follow the idea of high rep routines and working to failure - just flushing the muscles as much as possible. So maybe try 3 bodyweight sets to failure.

JAK

A final thing actually may be the dip bar. There is no question that a poorly aligned bar or bad bar thickness etc can affect your ability to get the most out of them.

Quigs Snr

How close is a close grip on the narrow grip bench, I put it so my hands were about 4 inches apart (on a smith machine) and damn near took my head off !!!, also if I am doing 5x5 or 5x8 sets, what recovery should I have between each set.

Can't do those dips to save my life, keep practicing I suppose.

Guv

To develop the tricep you need to isolate it and to that end thick rope pushdowns for 15-9 reps and about 6 sets is your ideal. You can finish off with 2-4sets of single arm pushdowns.

CG Bench can be good but can place stress on the wrists and as with dips both hit a lot more than just the triceps which can be detrimental towards getting the most from each bodypart during you split cycle.

Another worthwhile idea is to split arms into bi's and tri's and to do bi's with back and slot tri's in with shoulders or at a last resort chest.

12inches is as narrow as you want to go on close grip.

As for the 10mile bit most people of average fitness could walk or run 10miles, might take them a while and damn near kill them but they could do it. To a point it is easier and faster to attain a moderate to high level of fitness than it is to attain a moderate to high level of strength. What is more relevant in today's world being able to run 10miles or having a high level of strength?

I have benched 227.5kgs actually and can still run allbeit not very fast but I could walk 10miles at roughly 4-4.5mph. When I was 4st lighter at 14.5st I could run 2.5miles of undulating terrain in the phoneix park in less than 15mins, I was not benching 200kgs then though. I'd say if I dropped 1.5st I'd still be in and around a 200kg bench and would with practice probably manage a 6mph pace. I'm still an asshole btw.

On your exercises I would can kickbacks too much stress on the elbow and please do not confuse a burn with potential growth.

rs

Personally, I like close grip bench press (hands about 12 inchs apart or so.

Dips, as mentioned above, keeping body as close to vertical as possible. Another tip is to not lock out your elbows when you get to the top so your triceps are always under pressure.

I think Dips depend alot on your height, weight and proportions. Obviously the heavier you are the harder they become. Also, being tall means that you are probably heavier, and that you have longer arms, meaning that you have to travel further.

You can buy a special belt to add weight to yourself as you do dips if you find that your own bodyweight is simply not enough. They are a bit awkward to use, but work pretty well.

I have also started doing "dips behind back" where you have your feet on one bench and are basically in a sitting position with you hands on another. You then lower you arse to the floor and push yourself back up. You can place weights on your thighs/abdomen to make it more of a challange. I finish off my routine with these, and have found them pretty effective.

Quigs Snr

Guv, if you were running 2.5 miles of undulating terrain in Pheonix Park, they they were probably known as the S-Bends and that makes you a former rower, probably a nepper.

I don't have ropes in the gym, just dumbells and a smith machine. Also a lat push down machine, you know the one, with just one cable and a shoulder width bar.

Guv

Correct on both counts quigs, did you row?

Quigs Snr

I did. Many clubs, but mostly Neptune also. Great Club. Many years ago. Wish I was in that shape again.

S-Bends were handy, it was the hill sprints in the park that didn't agree with me.

Guv

When were you rowing? late 90's or earlier? Did you start off in UCD, flirt with commercial and then join a real club? However having said that after the fire commercial was the club to be in!

Guv

Oh yeah, I'm doing 10mins erg thrice a week and a gentle 2k every week or maybe second week and hoping to break 7mins! 7m16 currently :-( 6m10 or less is a distant dream and memory!