bulking triceps

  1. New Member
    fmfws185's Avatar
    Stats
    5'9"  183 lbs.
    Join Date
    Apr 2009
    Posts
    247
    Rep Power
    192
    Level
    13
    Lv. Percent
    92.07%

    bulking triceps


    hi, i wanna get my triceps bigger and more defined im 18 yrs 167lbs
    have a moderate amout of definition.

    any workout suggestions.
    ill be a lab rat for any expirements

  2. New Member
    bkoguy07's Avatar
    Stats
    6'3"  220 lbs.
    Join Date
    Feb 2007
    Age
    25
    Posts
    441
    Rep Power
    316
    Level
    18
    Lv. Percent
    34.6%

    Close grip benchpress and nose busters (skull crushers)
  3. New Member
    fmfws185's Avatar
    Stats
    5'9"  183 lbs.
    Join Date
    Apr 2009
    Posts
    247
    Rep Power
    192
    Level
    13
    Lv. Percent
    92.07%

    what are nose busters?? sry ima noob to the names
    •   
       

  4. New Member
    RyanOFelt's Avatar
    Stats
    6'2"  255 lbs.
    Join Date
    Dec 2007
    Posts
    95
    Rep Power
    132
    Level
    9
    Lv. Percent
    8.44%

    Hey man, I like to do a lot of skullcrushers, espically at a decline. For some people close grips are great, but for me I get a lot more direct stimulation from skullcrushers. Sometimes I super-set them with close grips. I like to go heavy, but only as heavy as I can maintain good form. Form is key with triceps, if you don't have your elbows positioned right you can mess it all up.

    I like to do 1 arm pressdowns too, superset heavy/palm facing down and lighter/palm facing up. I think the rope is better for 2 arms than any of the other attachments, but that's just me.
  5. New Member
    bkoguy07's Avatar
    Stats
    6'3"  220 lbs.
    Join Date
    Feb 2007
    Age
    25
    Posts
    441
    Rep Power
    316
    Level
    18
    Lv. Percent
    34.6%

    [ame="http://www.youtube.com/watch?v=7c_YBobwRMA&feature=re lated"]YouTube - skull crushers[/ame]





    something similiar to that, i like to go slower and really feel the tension


    [ame="http://www.youtube.com/watch?v=wFzrWi_K6mQ&NR=1"]YouTube - 100 lbs x 4 on Skull Crushers -- Form Check[/ame]
  6. New Member
    fmfws185's Avatar
    Stats
    5'9"  183 lbs.
    Join Date
    Apr 2009
    Posts
    247
    Rep Power
    192
    Level
    13
    Lv. Percent
    92.07%

    i c.
    well i do reverse pushups but theres only so much they can do and thats mainly for def.

    so how many reps and sets should i do???
  7. New Member
    bkoguy07's Avatar
    Stats
    6'3"  220 lbs.
    Join Date
    Feb 2007
    Age
    25
    Posts
    441
    Rep Power
    316
    Level
    18
    Lv. Percent
    34.6%

    I do 3x10 on all arm exercises.
    Bench - 355
    Squat - 405
    Deadlift - 600
  8. New Member
    fmfws185's Avatar
    Stats
    5'9"  183 lbs.
    Join Date
    Apr 2009
    Posts
    247
    Rep Power
    192
    Level
    13
    Lv. Percent
    92.07%

    do you go as much weight as u can handle?
    and also i heard that when up go for bulking
    u dnt really feel the soreness??
  9. New Member
    hard iron's Avatar
    Stats
    5'7"  195 lbs.
    Join Date
    Feb 2008
    Posts
    463
    Rep Power
    577
    Level
    18
    Lv. Percent
    27.27%

    DIPS TOO. JAY CUTLER SWEARS BY EM'
  10. Senior Member
    learn's Avatar
    Join Date
    May 2008
    Posts
    1,847
    Rep Power
    41290
    Level
    32
    Lv. Percent
    79.99%
    Achievements Activity ProPosting Pro

    Weighted Dips
    Team Orbit
  11. Senior Member
    Harry Manback's Avatar
    Stats
    5'10"  195 lbs.
    Join Date
    Jan 2009
    Age
    29
    Posts
    1,203
    Rep Power
    738
    Level
    27
    Lv. Percent
    0.12%
    Achievements Posting Pro

    My tri workouts typically revolve around close-grips, weighted dips then the rope. A good way to integrate from chest to tricep if that's your split.
  12. New Member
    ATQ's Avatar
    Stats
    6'3"  219 lbs.
    Join Date
    Mar 2009
    Age
    32
    Posts
    5
    Rep Power
    72
    Level
    2
    Lv. Percent
    24.17%

    RE: The first vid for skull crushers.
    Like someone else said, I think form is crucial for triceps. To me the form in the video looks wrong. I keep my elbows in line with shoulders (much closer than demonstrated). I also find it key to keep my elbows 100% still (or as still as possible), I find this isolates the tricep much more.
  13. New Member
    bkoguy07's Avatar
    Stats
    6'3"  220 lbs.
    Join Date
    Feb 2007
    Age
    25
    Posts
    441
    Rep Power
    316
    Level
    18
    Lv. Percent
    34.6%

    Yeah I try to keep my elbows tucked in... and yes I go as heavy as possible.
    Bench - 355
    Squat - 405
    Deadlift - 600
  14. New Member
    japiranio's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Nov 2008
    Posts
    29
    Rep Power
    87
    Level
    5
    Lv. Percent
    18.9%

    reverse grip bench is all tri. weighted dips, close grip bench. heavy skull like 5 reps by the fifth you should be failing.
  15. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,352
    Rep Power
    3262
    Level
    52
    Lv. Percent
    30.96%
    Achievements Activity ProPosting ProPosting Authority

    remember that the triceps have "tri" in their name because of the three heads of the muscle. you target the various heads by hand position - overhand, underhand and parallel. for compound movements, weighted dips, CG bench, reverse grip CG bench (which i don't like). for isolation, use the pulldown bar, and the "W" shaped bar for the underhand grip, followed by the rope pulldowns to help extend your tri's down to your elbows
  16. New Member
    Joshua86's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Jun 2008
    Age
    28
    Posts
    408
    Rep Power
    283
    Level
    17
    Lv. Percent
    20.39%

    Who said dips? I think someone said dips. Yeah, do dips. Right? Yes!

    Weighted dips are extra fun. Watch your form, make sure the triceps are doing as much of the work as they can by straightening up your back and keep those negatives slow! If I had to pick just one triceps exercise, it would be dips.
  17. New Member
    RyanOFelt's Avatar
    Stats
    6'2"  255 lbs.
    Join Date
    Dec 2007
    Posts
    95
    Rep Power
    132
    Level
    9
    Lv. Percent
    8.44%

    Quote Originally Posted by ATQ View Post
    RE: The first vid for skull crushers.
    Like someone else said, I think form is crucial for triceps. To me the form in the video looks wrong. I keep my elbows in line with shoulders (much closer than demonstrated). I also find it key to keep my elbows 100% still (or as still as possible), I find this isolates the tricep much more.
    Yeah I totally agree, I see a lot of guys do close grips and skull crushers with their elbows flared out like that but for me that doesn't isolate the tricep as mcuh.
  18. Elite Member
    RenegadeRows's Avatar
    Join Date
    Feb 2006
    Posts
    8,669
    Rep Power
    191396
    Level
    60
    Lv. Percent
    72.5%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    dips
    skullcrushers
    close grip bench
  19. New Member
    bigdeepsquats's Avatar
    Join Date
    Mar 2009
    Posts
    124
    Rep Power
    131
    Level
    9
    Lv. Percent
    96.8%

    overhead lockouts with holds too
  20. UKStrength
    Guest
    UKStrength's Avatar

    I think the rep range is important for triceps too. They're made up of primarily fast-twitch muscle fibres (especially the long head, which is the biggest) so they respond well to low-rep work, e.g. 4-6 reps.

    Try starting off with some heavy weighted dips, close grip bench or skull crushers and finishing off with higher rep (8-12) cable extensions (any attachment - rope, bar, v-bar etc.).
  21. New Member
    wbted23's Avatar
    Stats
    5'10"  153 lbs.
    Join Date
    Mar 2009
    Age
    27
    Posts
    77
    Rep Power
    108
    Level
    7
    Lv. Percent
    53.57%

    dips and tricep rope pulldowns are my favorites.
  22. Banned
    H8duke's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Jul 2005
    Age
    49
    Posts
    384
    Rep Power
    0
    Level
    16
    Lv. Percent
    32.67%

    Speaking of tri's.....My tri's have always been my most flattering muscles,along with my shoulders.My tri's definitely make my arms look bigger.The coolest compliment I ever got was one summer day while chatting w/a friend.Of course I was rocking a sleeveless T.Anyhow, I left,came back later,and my friend told me that his bud who was present while we were chatting,said after I left..."He's got knots in his arms!" {knot=HORSESHOE!}Thought I would pat myself on the back a little.Thats all....carry on!
  23. New Member
    repmks's Avatar
    Stats
    5'7"  190 lbs.
    Join Date
    May 2008
    Posts
    380
    Rep Power
    270
    Level
    16
    Lv. Percent
    49.86%

    bench with you eblows in and go to about lockout. benching heavy weight. close gripping heavy weight. dips. and good ol tricep pushdowns.
  24. Senior Member
    dedlifter1's Avatar
    Stats
    6'1"  235 lbs.
    Join Date
    Feb 2008
    Age
    35
    Posts
    1,633
    Rep Power
    899
    Level
    30
    Lv. Percent
    7.52%
    Achievements Activity ProPosting Pro

    Lets not forget jm presses.
  25. New Member
    ezyryder08's Avatar
    Stats
    6'0"  190 lbs.
    Join Date
    Mar 2009
    Posts
    17
    Rep Power
    78
    Level
    4
    Lv. Percent
    10.66%

    i like to do skull crusher 12/10/8/6 reps, then weighted dips 12/10/8/6, straight bar reverse grip pull down 12/10/8/6 (I have shown this exercise to many and everyone of them has incorporated into there triceps workout, you will feel the stimulation on your tris right from the beginning, it may take a while to get use to the awkward hand position but its well worth it.) I normally finish off my triceps with either close grip bench 12/10/8/6 or rope pull down 12/10/8/6. I have found this workout to work extremely well and have noticed very good results. Whatever you do though make sure you concentrate on the contraction and the negative portion (something not many people do.)
  26. New Member
    parsons's Avatar
    Stats
    5'8"  175 lbs.
    Join Date
    Apr 2009
    Posts
    16
    Rep Power
    77
    Level
    4
    Lv. Percent
    7.38%

    Take a dumbbell put it behind ur head, then lift your arms up and down you will feel the burn. start with a 40 do it 12 times then moved up to a 45 and do it 10 then end with a 50 try to get 6 to 8 its tough thoe but deff work. =]
  27. New Member
    bmw8591's Avatar
    Stats
    6'1"  200 lbs.
    Join Date
    Feb 2009
    Posts
    351
    Rep Power
    246
    Level
    15
    Lv. Percent
    76.39%

    Tri's have always been a strength of mine. I believe this is largely due to a mistake in my training for about three years in high school. I always benched at about shoulder length maybe a bit inside of that. But ever since I began lifting, my bench was done with my elbows tight to my body. This resulted in excellent triceps. But I must say, I now find myself trying to improve my chest. I guess it didn't all work out....

    Any way, I believe this is a good tri exercise, essentially close grip bench, just with a slightly wider grip than most. It enables you to go a little heavier. Just my $.02
  28. New Member
    repmks's Avatar
    Stats
    5'7"  190 lbs.
    Join Date
    May 2008
    Posts
    380
    Rep Power
    270
    Level
    16
    Lv. Percent
    49.86%

    get your close grip up as much as possible. you think your triceps are going to be the same size if you were close gripping 225x10 then you progress to 275x10. same goes for dips. progression in strength is going to Force your tris to grow.
  29. New Member
    Doc Holliday's Avatar
    Stats
    5'7"   lbs.
    Join Date
    Mar 2005
    Age
    35
    Posts
    78
    Rep Power
    157
    Level
    8
    Lv. Percent
    14.43%

    I concur about skull crushers and close grip bench. Those are the meat and potatoes of tricep training. Dips are great as well. I like to finish off with dips with body weight to burn out the tri's. Weighted dips are good but can be a strain on the body. Ive had my sternum hurt, shoulders, elbows, and just about everything else doing dips with extra weight. I like to do my skull crushers with my head hanging off of the bench and bringing the bar to my forehead, a la Arnold's method.
  30. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    IMO the meat and potatos of triceps are pressing, pressing, and more pressing. Bench heavy, close grip work, close grip incline is ridiculous on the triceps, strict standing overhead pressing is hard on the triceps, etc. Now about extension work... including pushdowns, skull crushers, etc. I like extension movements, but IMO keep them light and keep the reps higher. Extension movements are rough on the elbows. I consider them to be much better for high volume movements, and it's with these movements that I'll employ supersets, etc. Besides, things start to hurt when you skull crush 225. If your elbows don't hurt now when you skull crush heavy they will when you get older/bigger/stronger.

    The other thing to realize is that since you're 167lbs, you're going to have to gain some weight to really make the triceps come out. I'm sure you know that, but sometimes the easiest thing to do is right in front of us.
  31. New Member
    Doc Holliday's Avatar
    Stats
    5'7"   lbs.
    Join Date
    Mar 2005
    Age
    35
    Posts
    78
    Rep Power
    157
    Level
    8
    Lv. Percent
    14.43%

    Quote Originally Posted by CJPopovich View Post
    IMO the meat and potatos of triceps are pressing, pressing, and more pressing. Bench heavy, close grip work, close grip incline is ridiculous on the triceps, strict standing overhead pressing is hard on the triceps, etc. Now about extension work... including pushdowns, skull crushers, etc. I like extension movements, but IMO keep them light and keep the reps higher. Extension movements are rough on the elbows. I consider them to be much better for high volume movements, and it's with these movements that I'll employ supersets, etc. Besides, things start to hurt when you skull crush 225. If your elbows don't hurt now when you skull crush heavy they will when you get older/bigger/stronger.

    The other thing to realize is that since you're 167lbs, you're going to have to gain some weight to really make the triceps come out. I'm sure you know that, but sometimes the easiest thing to do is right in front of us.
    Well presses do build big tri's for sure. But when one concentrates on isolating the chest and using as little tri's as possible some direct tricep work is in order, especially if they are not growing enough from the normal chest routine.

    As for the weight thing, that is true for MOST people, but according to bone structure, height, bf % and a host of other factors it can differ. I am 5'6 1/2 or so and weigh in at a whopping 157lbs in my avatar pic. So while weight can be a judge of progress, it is not the only one. Remember franco columbu at his best in early to mid seventies was 185lbs contest weight at 5'6". Still I see what you are saying if you are at a certain weight and are lacking mass, obviously you will have to gain weight to get bigger.
  32. New Member
    T H E O R E M's Avatar
    Stats
    6'2"  200 lbs.
    Join Date
    Apr 2007
    Posts
    411
    Rep Power
    318
    Level
    17
    Lv. Percent
    42.08%

    has anyone mentioned the great mass builder

    "Weighted bench dips" i prefer them to regular dips you can get to use real heavy weights
    http://www.exrx.net/WeightExercises/...tBenchDip.html
  33. Senior Member
    youngandfree's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Mar 2009
    Posts
    1,285
    Rep Power
    2270
    Level
    27
    Lv. Percent
    21.12%
    Achievements Posting Pro

    I second weighted bench dips since my shoulders rarely like doing regular dips. keep elbows tight to your sides and go down till elbows are 90 degrees at least, a little more if you can stretch without hurting something. Load up some plates and go to failure, have a partner strip some weight and go to failure, then remove all weight and finish them off.

    awesome!
  

  
 

Similar Forum Threads

  1. day 1 triceps day 2 chest
    By killamac27 in forum Training Forum
    Replies: 4
    Last Post: 01-06-2010, 11:36 AM
  2. Training the Triceps
    By ILiftBig in forum Exercise Science
    Replies: 5
    Last Post: 03-04-2009, 09:13 PM
  3. My triceps
    By repmks in forum Pics
    Replies: 7
    Last Post: 10-11-2008, 11:38 PM
  4. tendonitis in triceps
    By elscotto in forum MMA
    Replies: 6
    Last Post: 09-26-2008, 11:33 PM
  5. The Triceps
    By steroidmonkey in forum Training Forum
    Replies: 8
    Last Post: 06-28-2008, 11:57 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in