How To Build Bigger Triceps

The triceps are an important muscle group, even though they are a group very commonly overlooked. When an untrained spectator asks you to "make a muscle", it usually involves the flexing of the biceps muscle. As a result, many bodybuilders will train their biceps like there is no tomorrow, and neglect their triceps. This is nonsensical, as thetriceps comprise 3/5 of the upper arm muscle mass. However, it is very common. To bring that three-headed monster up to pace, we often have to resort to some drastic actions! Let's look at some tips for kickstarting troublesome triceps!

Go heavy

First off, walk away from the light weight, high repetition cable pressdowns that you've become so familiar with for the past few years. They're obviously not working. Pick up some cold metal and start moving it. The iron is what leads to new

Add skullcrushers

Nobody likes doing skull crushers. Okay, there may be some small sliver of bodybuilders who thrive upon the torture. However, most of them shy away from this movement due to the fact that it can be just plain uncomfortable! However, if you can suck it up, deal with the pain and pump, and knock out a few sets of skull crushers with heavy weight at each triceps workout, the new levels of appreciable mass you will see will be very much worth it!

Slow down the close grip pressing

You'll often see many bodybuilders in the gym completing set after set of good form close grip triceps bench pressing, but at a clip that is just a little too fast Knock 30% of the weight off the bar, and slow down the pace a solid 50%.  You'll soon discover that with less weight and less speed, the movement becomes much tougher.

Rest more

Training your triceps three times per week might feel good at the time. We all enjoy the pump of a nice triceps burn, and the more the merrier, right? Wrong! We grow when we rest, not when we're training. Limit your triceps training to once every 5 to 7 days, and you will soon discover you can train longer and heavier, than when you're hitting them thrice weekly. When it doubt, always take the extra day off!

Separate Triceps from Chest Day

It's a very common practice to combine chest and triceps days in order to make the best use of time. However, this practice is also often responsible for body parts receiving less than ample stimulation. After 15 tough sets for chest, many people are not quite sure they are up for the challenge of another 15 sets for triceps. Place them on separate days and you may find that the intensity and quality of workouts for BOTH body parts improves substantially!

Add supplements

The use of creatine or Mesobolin can greatly increase your overall muscular strength, size and recovery. This will help stalled body parts like the triceps to step it up and grow a bit. Try various popular supplements and record your results in your training journal to properly measure your improvements.

Dane Fletcher