my triceps wont grow

  1. Professional Member
    schwellington's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Mar 2010
    Posts
    4,813
    Rep Power
    8932
    Level
    51
    Lv. Percent
    89.24%
    Achievements Activity ProPosting Pro

    my triceps wont grow


    They dont seem to grow- at all


    i was working them once on chest day and then like 3 days later with shoulders


    then switched it to once a week bi's


    these r my excercises


    french press
    straight bar pull down
    close grip bench press
    dips
    and i think thats it


    deit- 3800-4k a day
    supps- m14add/1ad


    wtf is going on here?
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html

  2. Professional Member
    SouthernCharm's Avatar
    Stats
    6'0"  261 lbs.
    Join Date
    May 2010
    Posts
    4,252
    Rep Power
    3300
    Level
    46
    Lv. Percent
    18.06%
    Achievements Activity ProPosting Pro

    dude maybe its just time you switch up your rep count or exercises for it. I see great growth from just dips, shoulder exercises and pulldowns. I go heavy as hell, almost to the point where it looks like the cable is gonna snap. what about skullcrushers on a decline bench? that would be a true challenge.

    MAYBE youre overworking them? Who knows
    **** Line @ NUTRAPLANET

    All posts are for entertainment purposes only.

    Need2slin... NOM NOM NOM :yup:
  3. Senior Member
    raulob72's Avatar
    Stats
    5'11"  245 lbs.
    Join Date
    Mar 2010
    Posts
    1,219
    Rep Power
    367798
    Level
    35
    Lv. Percent
    40.43%
    Achievements Activity ProPosting Pro

    Thumbs up


    Heavy 1 day 4 to 6 reps ,and then 2 o 3 days later High reps light weight,they will grow bro ,just keep at it!!
    •   
       

  4. Professional Member
    schwellington's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Mar 2010
    Posts
    4,813
    Rep Power
    8932
    Level
    51
    Lv. Percent
    89.24%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by SouthernCharm View Post
    dude maybe its just time you switch up your rep count or exercises for it. I see great growth from just dips, shoulder exercises and pulldowns. I go heavy as hell, almost to the point where it looks like the cable is gonna snap. what about skullcrushers on a decline bench? that would be a true challenge.

    MAYBE youre overworking them? Who knows
    I dont think im over working them as its only one day a week- but i do think its time to switch up rep count- i usually go for 8-10 reps, im going to go heavier and aim for like 5-6 up all excercises by like 10-15 lbs see if i can get em good and sore/full then



    i mean im getting a pump thus i know im hitting them- they just dont look any bigger- will measure at the end of the 8 weeks


    YEAHHHHHH BUDDDYYY!!!
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html
  5. The Female Terminator
    Rosie Chee's Avatar
    Stats
    5'1"  114 lbs.
    Join Date
    Mar 2008
    Age
    30
    Posts
    16,171
    Rep Power
    364602
    Level
    75
    Lv. Percent
    89.68%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by schwellington View Post
    They dont seem to grow- at all


    i was working them once on chest day and then like 3 days later with shoulders


    then switched it to once a week bi's


    these r my excercises


    french press
    straight bar pull down
    close grip bench press
    dips
    and i think thats it


    deit- 3800-4k a day
    supps- m14add/1ad


    wtf is going on here?
    Try doing a few sets of heavy, low-rep squats before your triceps exercises - that always helps re muscle growth in the upper body.

    Stick to Dips (variations of - I would do these weighted) and Close-Grip Bench Press. Forget isolation exercises altogether and just do compounds.


    Quote Originally Posted by schwellington View Post
    I dont think im over working them as its only one day a week- but i do think its time to switch up rep count- i usually go for 8-10 reps, im going to go heavier and aim for like 5-6 up all excercises by like 10-15 lbs see if i can get em good and sore/full then
    I've always gotten the best results re Tricep development with LOW reps and heavy weight. Try doing 6-8 reps tops, and adding weight to your Dips. Do maybe 4-6 sets with 60-90 seconds rest between sets. If you're not making progress, then you need to experiment to find something that works.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  6. New Member
    v1hyp's Avatar
    Stats
    5'6"  180 lbs.
    Join Date
    Oct 2008
    Posts
    224
    Rep Power
    87584
    Level
    18
    Lv. Percent
    11.05%

    Try Floor skulls, Tri-press downs, Dips, Close grip bench press.
  7. Elite Member
    RickRock13's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Apr 2010
    Age
    40
    Posts
    9,352
    Rep Power
    989352
    Level
    67
    Lv. Percent
    23.25%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Use varied grips, and definetely need them Skullcrushers in there.
  8. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,532
    Rep Power
    1213206
    Level
    93
    Lv. Percent
    57.47%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    My best routine for tricep growth:

    JM Press (basically the top half of a CG Press)
    Overhead DB Ex
    Pressdowns
    Leaning Overhead Rope Extensions
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  9. Senior Member
    lonewolf0420's Avatar
    Stats
    6'2"  223 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    2,314
    Rep Power
    1681
    Level
    34
    Lv. Percent
    65.25%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Rodja View Post
    My best routine for tricep growth:

    JM Press (basically the top half of a CG Press)
    Overhead DB Ex
    Pressdowns
    Leaning Overhead Rope Extensions
    The JM Press, bring the bar(in a close grip)down to between your sternum and chin?
  10. Professional Member
    schwellington's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Mar 2010
    Posts
    4,813
    Rep Power
    8932
    Level
    51
    Lv. Percent
    89.24%
    Achievements Activity ProPosting Pro

    well- I like the ideas here- my bi's are good- i mean my arms are 16' so they arent tiny but i would like to get them to 18 in the next 8 months- preferably to 16.5 or so on this cycle i will try these ideas out and report back thanks!
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html
  11. 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
    62.95%

    A lot of this will depend on your particular strengths and weaknesses. Heavy pressing will build your triceps like no other exercise. You can try JM presses, known for building a ton of tricep, pressing against resistance bands, high rep strict standing dumbbell press (overhead), etc. If you can do extensions, then rolling dumbbell extensions really let you use a ton of weight. Another great extension movement utilized by powerlifters is the skull crush to the chin, i.e. a regular skull crush but touch the bar on your chin, it will put a lot of pressure on/near your elbows that will translate better into pressing power. Finally, an old favorite of mine is simply close grip incline pressing.

    In my experience, both personally and with those I train, heavy pressing movements are the key to victory. I don't actually need any more tricep size, but I still train the same way, which is heavy pressing movements (2 usually) followed by a lighter high rep pump exercise. I can't really do much for extensions right now as my elbows are pretty cooked, so my high rep exercise is close grip incline, done very light for me, and supersetted with various other (upper back) exercises. Hope it helps.
  12. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,532
    Rep Power
    1213206
    Level
    93
    Lv. Percent
    57.47%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    M.Ed. Ex Phys
    Performax Labs Product Specialist

  13. Professional Member
    schwellington's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Mar 2010
    Posts
    4,813
    Rep Power
    8932
    Level
    51
    Lv. Percent
    89.24%
    Achievements Activity ProPosting Pro

    thanks- I had no idea what a jm press is- now i do- will get after it props rodja
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html
  14. Advanced Member
    kingk0ng's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Feb 2010
    Age
    29
    Posts
    743
    Rep Power
    122331
    Level
    25
    Lv. Percent
    57.84%

    Gaining weight is the most important factor for gaining inches to your arms. Make sure that you're gaining weight and progressing in strength with all of the exercises that you're doing for your triceps.

    Rosie pointed out a good suggestion, switch to a full body routine and train them after doing some squats. Squatting increases testosterone throughout the body and with testosterone high in the body, doing some tricep exercises after those would have a significant affect on your overall growth.

    Adding in some tricep extensions wouldn't hurt either since they hit the long head of the tricep pretty hard. The only thing I would do for them directly are weighted dips and tricep extensions. Just also keep focus on your pushing exercises like bench and press.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  15. New Member
    BigFatPanda's Avatar
    Stats
    5'9"  148 lbs.
    Join Date
    Jun 2010
    Age
    28
    Posts
    206
    Rep Power
    157
    Level
    12
    Lv. Percent
    27.02%

    Quote Originally Posted by schwellington View Post
    thanks- I had no idea what a jm press is- now i do- will get after it props rodja
    You can also try the JM Press with Dumbbells...I prefer dumbbells. Louie Simmons (creator of westside barbell) recommends 5 sets of 10. Just watch your tris explode.
  16. Senior Member
    lonewolf0420's Avatar
    Stats
    6'2"  223 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    2,314
    Rep Power
    1681
    Level
    34
    Lv. Percent
    65.25%
    Achievements Activity ProPosting Pro

    I tried the JM Press last night. A bit uncomfortable, awkward.
  17. New Member
    hugerobb's Avatar
    Stats
    6'6"  340 lbs.
    Join Date
    Aug 2010
    Posts
    27
    Rep Power
    65
    Level
    4
    Lv. Percent
    82.33%

    just go heavier and fewer reps like 6-8
  18. 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
    62.95%

    Quote Originally Posted by lonewolf0420 View Post
    I tried the JM Press last night. A bit uncomfortable, awkward.
    Sounds about right. If you can, have someone video you so you can see what you're doing and how awkward it feels. It's one of the better ways to get feedback. The JM press difficult to do right.
  19. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,532
    Rep Power
    1213206
    Level
    93
    Lv. Percent
    57.47%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by CJPopovich View Post
    Sounds about right. If you can, have someone video you so you can see what you're doing and how awkward it feels. It's one of the better ways to get feedback. The JM press difficult to do right.
    One trick I like to do is to keep my lats tight and almost have a full spread at the bottom of the motion.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  20. New Member
    Boatcop1's Avatar
    Stats
    5'9"  197 lbs.
    Join Date
    Jun 2009
    Age
    37
    Posts
    275
    Rep Power
    4691
    Level
    14
    Lv. Percent
    83.55%

    I had this problem before and fixed it with essentially two excersises.

    First i realized I was going waaaay to heavy on my tri's. I was "moving weight" for nothing, there was no mind-muscle connection. So I backed off the weight quite substantialy.

    Close grip BP, I will do 8 sets, 4x135 @ 20 reps and really pausing and focusing on contracting the tri! then 3x225 @ 10-15 reps same principal. Last set is 135 to failure.

    Tricep press down, Again 8 sets all with the same weight (around 55-65lb stack max!) and all till failure. I just stopped kidding myself and pushed through failure, everytime i was going to stop i would dig deeper and get 3-4 more almost till puking.

    Did that for three weeks after chest then re introduced skull crushers, dips etc. Arms grew a full 1/2" in about three months. To this day I still wont go heavy, I finally realized that it's not everything. Sure some guys may look at me wondering why I'm only curling 35's or doing 55lb press downs, but I am bigger than them so who gives a ****?
  21. NutraPlanet Rep
    MrBigPR's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Feb 2009
    Posts
    7,619
    Rep Power
    5556
    Level
    56
    Lv. Percent
    87.65%
    Achievements Activity ProPosting ProPosting Authority

    protein bro. weighted dips. contract tris, get the mind and muscle connection. enjoy ur new tris.
    Nutraplanet Representative
    PM me with any order questions and concerns
  22. Advanced Member
    Type O Hero's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Jan 2010
    Posts
    923
    Rep Power
    90578
    Level
    26
    Lv. Percent
    74.94%

    I would try doing less total volume. You're already using triceps a lot in any pressing movement so you don't really need a lot of extra work. It's not hard to do a lot of volume but if you want more bang for you buck, try doing just a few sets of one triceps specific exercise at the end of your workout (dips for example). I work triceps twice per week but I only do about 4-5 total sets (per week). Been working way better for me than what I used to do, which was at least twice that workload.
  23. New Member
    brownchoclit's Avatar
    Stats
    6'4"  240 lbs.
    Join Date
    Aug 2009
    Posts
    160
    Rep Power
    145
    Level
    11
    Lv. Percent
    12.83%

    close grip bench and dips for size...i find that once a week..very low volume (5-6 sets max) with high intensity and every set to failiure.. works best for me. i generally use two compounds movements and one isolation. i feel triceps get worked a lot throughout the week indirectly. this is what works for me...good luck

    brown
  24. New Member
    smith22's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    Jan 2010
    Posts
    118
    Rep Power
    0
    Level
    10
    Lv. Percent
    66.57%

    Ever heard of 30s crushers i love them and always had success ??? get the curl bar with weight u can use set bench to an incline and do skull crushers behind the head x10 then nose x10 then to the chest x10 u can also flat benched to
  25. New Member
    ntornado's Avatar
    Join Date
    Apr 2009
    Posts
    183
    Rep Power
    194
    Level
    11
    Lv. Percent
    75.86%

    This may have already been asked but do you keep your elbows in when benching?
  26. Senior Member
    lonewolf0420's Avatar
    Stats
    6'2"  223 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    2,314
    Rep Power
    1681
    Level
    34
    Lv. Percent
    65.25%
    Achievements Activity ProPosting Pro

    Yes.
  27. New Member
    notanymore's Avatar
    Join Date
    Jan 2010
    Posts
    255
    Rep Power
    215
    Level
    13
    Lv. Percent
    58.96%

    Took the JM press suggestion out of this thread a few weeks ago and loving it. Can really feel the Tris popping while doing it and feels a lot better on the elbows than crushers.

    Incorporating half reps and rest-pause sets after failure really helped me with the tris.
  28. New Member
    PoppaNick88's Avatar
    Stats
    5'6"  200 lbs.
    Join Date
    Sep 2010
    Posts
    31
    Rep Power
    66
    Level
    5
    Lv. Percent
    25.87%

    Try throwing them in after a real heavy squat or deadlift day. The added groth hormone release could def help them tri's for sure.
  29. Registered User
    Iron Warrior's Avatar
    Stats
    6'0"  265 lbs.
    Join Date
    Feb 2003
    Posts
    5,328
    Rep Power
    13069
    Level
    51
    Lv. Percent
    28.73%
    Achievements Activity ProPosting ProPosting Authority

    Lower the volume for about a month and really focus on the eccentric part of the movement during each rep. Go as slow as possible (4 seconds) on the eccentric movement. My tris grew better with this approach. You're also hitting your tris with chest and delt exercises so you can ease up on the volume for this muscle IMO.
  30. Advanced Member
    Type O Hero's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Jan 2010
    Posts
    923
    Rep Power
    90578
    Level
    26
    Lv. Percent
    74.94%

    You may just have to continue working towards overall mass gains.

    Definitely stick to compound movements. At this point you'd get way more from doing a couple sets of weighted dips versus doing any kind of iso work.

    I'd stick to weighted triceps dips (concentrate on feel rather than simply forcing out the reps) and close-grip presses. I've never done JM presses but they look like they'd work well.
  31. Senior Member
    fadi's Avatar
    Stats
    6'1"   lbs.
    Join Date
    Jun 2004
    Age
    42
    Posts
    1,163
    Rep Power
    3106
    Level
    26
    Lv. Percent
    30.86%
    Achievements Posting Pro

    Mine start growing once I started doing one to two workouts 1 to 2 sets each on chest day. It is a small muscle
  

  
 

Similar Forum Threads

  1. Chest wont grow no matter what i do!!!
    By Madooo in forum Training Forum
    Replies: 22
    Last Post: 03-29-2011, 02:36 AM
  2. Replies: 9
    Last Post: 02-25-2011, 08:22 AM
  3. Triceps just don't grow
    By Markusrulezzz in forum Training Forum
    Replies: 17
    Last Post: 10-22-2010, 12:22 PM
  4. Balls Wont Grow Back!!!!
    By hulky10 in forum Anabolics
    Replies: 20
    Last Post: 04-03-2010, 07:43 PM
  5. Arms wont grow
    By Brolic in forum Training Forum
    Replies: 49
    Last Post: 04-19-2008, 02:07 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