I’m not going to go over the top with it you just need to keep this in mind, your muscles are made up of muscle fibres. These are what you train when you lift weight.
The more fibres you train, the more fibres that have to repair themselves, and your body will also make new fibres to deal with the demand you’re putting on them. When the fibres repair they get bigger, and recruit new ones.
The more fibres you have in a muscle, and the bigger and stronger they are, the bigger your muscle in that area is. Simple.
The triceps is made of three heads; the medial head, the lateral head and the long head. In order to get the best results from your triceps workout, It’s hugely important you train each of these heads so that as many of the triceps fibres are put under tension.
There's not many poeple who master this in their triceps workout without over training at the same time!
The facts are that many of us don’t target each area of the triceps individually, and this is hindering your growth. Your muscles work together, if some of the muscles are stronger than the others then they can’t function as efficiently!
Each category of tricep exercises below targets a specific area of the triceps. Remember that when with regards to you triceps workout, less is often more, because your upper arms only make up about 5-8% of your muscle mass.
So in theory spending more than 5-8% of your time in the gym on your tricep workout is pointless!
Use pyramid sets - Start with a lighter weight for 12 reps, then heavier for 10 and then heavier for 8 ensuring you increase the weight as you lower the reps.
Category 1: Weighted dips, Close grip bench press, Tricep bench dips, Diamond grip push ups (try clapping between reps to really put the tricep under tension!)
Category 2: Lying EZ curl extensions, Seated overhead dumbbell extensions, Cable press downs (using a bar)
Category 3: Overhand grip press down, Reverse grip press down (Great for the medial head!), Tricep kickbacks (dumbbell or cable),
DO NOT over train! It’s so tempting to do 6 different tricep exercises in the gym. If you catch yourself doing this, then increase the weight you lift, and only rest 30-60 seconds between sets.
No staring at the opposite sex for 3 minutes between sets!!! You’ll be amazed at the results just by reducing your rest time between sets.
There you go...everything you need to get going with a great triceps workout.
As ever, the key to growth is rest, and food. Get the right amount of rest (10 hours sleep) and eat plenty of healthy food (even on your rest days) and your triceps will be in unbelievable shape in 6 weeks.
If you can handle it for 6 weeks that is!
