Tricep mass......

[terryd5150]

My arms are completely overpowered by my chest, shoulders, and lats.

Most of my problem is with my tri's.


Post up what have been the best tricep mass builders/rep schemes for you
and gimme some ideas.


Thanks!

 

[DADDY MAC]

Well, cable pushdowns..Both single arm and 2 arm...Tricep extensions, Barbell presses, tricep dips, Close-grip bench press..And quite a few more

 

[tkav1980]

HEAVY DIPS, HEAVY CLOSE GRIP....thats all youll need

 

[Baal]

Getting my long head to be more active in compound pressing movements was my biggest problem with my lacking triceps.

On the IM boards, SKIP has a thread talking about tricep training which is a very good read. There are also a few good threads on PM if you search around.

 

[tomlet1]

i do 4 sets of dips, 4 sets of skullcrushers, 4 sets of tricep pushdowns... JOB DONE

 

[get it in ya]

skullcrushers and heavy pushdowns. i use a strait bar for skullcrushers which i dont see alot of people do, i go real slow on the way down to get the blood in the tri. thats what works for me

 

[Sesshomaru]

In general, a period of heavy volume for tris with maintenance volume for everything (read: about 2/3 cut back) with extra cals = triceps growth.

 

[AN3M4L]

You need to have at least one over the head press in your tricep routine.

 

[b-boy]

HEAVY DIPS, HEAVY CLOSE GRIP....thats all youll need

Bingo! and i throw in an FST-7 set at the end with an isolation excersise to blow them up with blood and help stretch the fascia some more.

so steady strength increases + muscle fascia stretching = improved growth. IMHO

 

[machola]

i like flat close grip dumbbell bench press. i have a similar problem but its my biceps that lag most

 

[tkav1980]

You need to have at least one over the head press in your tricep routine.

WHAT!!!!!!??????? where did you hear that? and why would you press anything over your head. a human shoulder did not evolve to work that way. at least not work that way under any serious tension. it is however a great way to get hurt.

 

[FRKNHUGE]

when my arms were 22+ here was my tricep routine, done after my chest and shoulder routines

heavy close grips- 6 reps max(dont be a little girl with these, they should damn near be what u bench)

cable 2handed pushdowns

single arm tricep complex 12 rep sets, 4 sets total(medium weight, squeeze hard on every rep, u should be damn near on fire when ur done)
front grip pushdown
reverse grip pushdown
overhead ext


this did it for me

 

[pesty4077]

when my arms were 22+ here was my tricep routine, done after my chest and shoulder routines

heavy close grips- 6 reps max(dont be a little girl with these, they should damn near be what u bench)

cable 2handed pushdowns

single arm tricep complex 12 rep sets, 4 sets total(medium weight, squeeze hard on every rep, u should be damn near on fire when ur done)
front grip pushdown
reverse grip pushdown
overhead ext


this did it for me

What about reverse grip bench presses? Do you think they are good for mass?

 

[FRKNHUGE]

i did them a few times on the decline bench, they were ok, truly i didnt utilize them enuff to say yay or nay
frk

 

[tatteredxangelx]

Heavy bench presses ... medium grip floor presses w/ chains on them.

 

[rAJJIN]

Skull crushers have always been my Favorite exercise for Tris

 

[alecaf]

Bingo! and i throw in an FST-7 set at the end with an isolation excersise to blow them up with blood and help stretch the fascia some more.

so steady strength increases + muscle fascia stretching = improved growth. IMHO

agree. fst7 has done wonders to my lagging muscles specially

 

[terryd5150]

Hey, b-boy.....

agree. fst7 has done wonders to my lagging muscles specially

Ok, educate me.


FST-7, how would I use that for triceps?

P.S. It's good to see this thread get so many replies without having to use the term "drugs" anywhere in it.

 

[spartanking]

My arms are completely overpowered by my chest, shoulders, and lats.

Most of my problem is with my tri's.


Post up what have been the best tricep mass builders/rep schemes for you
and gimme some ideas.


Thanks!

Close grip bench.......followed by pushdowns or skull crushers makes mine get good size.

 

[machola]

P.S. It's good to see this thread get so many replies without having to use the term "drugs" anywhere in it.

o yea i forgot. use a lot of drugs jk