Stubborn Triceps

  • michmuscl73

    Posts: 7

    Apr 18, 2009 12:41 AM GMT
    Hey Guys....

    We all have those bodyparts that just don't seem to respond as well as other muscle groups do on us and mine are my tri's...

    I didn't know if anyone had the same issue before and found a good exercise split or combo of exercises that helped to break past their plateau.

    When I flex my tricep, I have the "horseshoe" that is pronounced, but I don't have that "roundedness" in the middle and upper tri like I see many bodybuilders have to really fullfill the total arm.

    Any suggestions, tips, etc would be greatly appreciated.
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    Apr 18, 2009 1:23 PM GMT
    There is an often neglected muscle in the upper arm called the brachialis that is surrounded by the biceps and triceps. Using hammer curls, I've been focusing on this muscle and it is making my arms look much fuller than before. As it develops, it apparently presses against the bi's and tri's and this could help you get that roundness you're looking for. Also, my favorite triceps exercise is tricep extensions with the rope attachment. Make sure you lock out your arms and literally pose your triceps briefly at full extension. You can get a nice pump with these.

    If you want to specialize on triceps for a while, use close grip bench press instead of one of your other bench movements, and even do triceps before chest in your workout.

    Good luck.

    Rick - Ferndale Eagle, Class of '75
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    Apr 30, 2009 12:41 AM GMT
    Hey, man. I work with my triceps every 3 days. *in addition to biceps to compensate)

    Cable downlifts, Bench tricep back lifts, Tricep curls.

    Lots of hate here.

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    Apr 30, 2009 12:58 AM GMT
    I'd advise against close grip triceps. They limit your range of motion and you end up injuring your wrists and elbows. Instead, do compound movements like dips, and behind the neck dumbbell triceps extensions through a full range of motion. Remember to stretch. A stretched muscle will get up to 30% larger than a non-stretched one. And, google up on hypertrophy. What's involved may be completely different than what you thought.

    Note that the fascia of the muscle can severely impede muscle growth. For truly huge arms, you need to expand that fascia either via a good pump, or injecting an inert fluid, like MCT oil, to stretch the fascia and grow the muscle into it. It's called Pump and Pose but MCT oil will work. If you've ever seen a guy with major huge arms, it's likely not just the weights, but the expansion of the fascia via alternative methods that got those arms that big.
  • UncleverName

    Posts: 741

    Apr 30, 2009 12:59 AM GMT
    I've always had the best results with my arms (biceps, triceps and brachialis) by doing super sets, alternating back and forth between biceps and triceps (or triceps and brachialis).

    This forces tons of blood into the arm muscles, which should force them to grow in volume.

    I do 9 supersets total, 3 supersets of one pair of exercises before switching to another. That gives me 3 different exercises per body part within a workout.
    I usually finish that workout off with forearm curls and reverse forearm curls.

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    May 09, 2009 2:39 AM GMT
    a great mass builder is the hammer strength tricep dip if your gym has one. You can go a bit heavy and then drop the weights down to get a good burn with more reps. If not you can still do dips either at a dip bar or between two flat benches adding some weight onto your lap