Hi to all,
i would like to ask the forum for advice in triceps training…
i admit that arms are my weaker point. I really have problem getting them bigger and stronger.
strenght is a minor issue cause with time i was able to take it to a decent level (however imporvement are really really slow).
i have a ~40cm arm (in double biceps pose) , im ~172cm x 94kg … im training since 2003 and i have tried different kind of workout. i have seen nice results with workout similar to Ellington Darden “BIGGER ARMS”… but i really can’t add size to my triceps…
I know what you mean. I work my tri’s hard. I have got some good def over the past few months but not alot of size. I am currently starting to work my tri’s chest and shoulders together since they all work in conjunction. I can really blast my tri’s hopefully into growing. Good Luck!!
[quote]Kal-El wrote:
I know what you mean. I work my tri’s hard. I have got some good def over the past few months but not alot of size. I am currently starting to work my tri’s chest and shoulders together since they all work in conjunction. I can really blast my tri’s hopefully into growing. Good Luck!![/quote]
well, by now i’m training pectorals and tri in the same day. i get strenght but size is really hard to add.
i’m planning to workout tri in a dedicated day… just to see if i can get more improvement…
To translate: putting size on your arms will not happen with tricep kickbacks, concentration curls, or other such things. Heavy compound movements and lots of food will help. I speak from experience. Like many people, I used to have a bicep/tricep day, when I did lots of isolations and direct arm work. I went to doing chins & rows for my biceps, and dips & close grip bench for my triceps and my arms have gotten noticably stronger and larger. The deadlift and squat were tossed into the list because, well, they are the deadlift and squat.
There was a Cool Tip a while back that stated in order to get an inch (2.5 cm) on your arms, you need to gain about 10 pounds (~4 kg) of total body mass.
To translate: putting size on your arms will not happen with tricep kickbacks, concentration curls, or other such things. Heavy compound movements and lots of food will help. I speak from experience. Like many people, I used to have a bicep/tricep day, when I did lots of isolations and direct arm work. I went to doing chins & rows for my biceps, and dips & close grip bench for my triceps and my arms have gotten noticably stronger and larger. The deadlift and squat were tossed into the list because, well, they are the deadlift and squat.
There was a Cool Tip a while back that stated in order to get an inch (2.5 cm) on your arms, you need to gain about 10 pounds (~4 kg) of total body mass.
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You are way off base here. Isolation exercises do work. I think most people run into issues because they use as much volume for biceps and triceps as they do for legs, chest, and back.
I limit my bicep work to 10-12 sets MAX, as well as my tricep work.
While I agree that the movements that you spoke about should be included in most workouts plans, saying that one should do no isolation work for their arms is just stupid.
To translate: putting size on your arms will not happen with tricep kickbacks, concentration curls, or other such things.
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i know
usually my tri workouts are based on:
close grip BP
dips (weightened if necessary)
skull crash
tate press
i don’t like isolation exercize… i use them sometimes as warm up… or as last pumping set
be usre i eat a lot
also because other muscle grow
from trap to calves
[quote]
There was a Cool Tip a while back that stated in order to get an inch (2.5 cm) on your arms, you need to gain about 10 pounds (~4 kg) of total body mass.[/quote]
While I agree that the movements that you spoke about should be included in most workouts plans, saying that one should do no isolation work for their arms is just stupid.
[/quote]
The reason I stated that isolation work is pointless was that I was intentionally exaggerating. Nearly every person that complains that their arms will not grow seems to have a workout based upon tons of upper-arm work, without any compounds. Such as the guys who do hundreds of bicep curls but wonder why their biceps are not like Ronnie Coleman’s.
Cadav, no insult was intended. You seem to know what you are doing. CT has some articles concerned with arm workouts. Check them out.
