triceps workouts for size

3 Triceps Workouts for Massive Arms

Do you think that doing set after set of barbell curls will somehow make your arms grow at an unprecedented rate? If arm development worked like that, everyone you see on the street would be sporting massive, can’t-fit-through-door upper extremities. But don’t worry, this is a common trap for most bodybuilders and you’ll quickly overcome it after you read this article!

The Importance of Triceps Training

Triceps make up two thirds of your total upper arm size, compared to biceps that contribute only one third. Therefore, it’s obvious that your triceps deserve some more work than you’re probably giving them now. Everybody loves to obsess with biceps growth, while triceps rarely get their own spot in the limelight, which is a very flawed mass building strategy that will never produce the results you dream of.

Triceps development is a major contributor to building huge, balanced arms, as well as a significant factor in improving bench pressing strength. And the more weight you can lift, the more gains you can make. So there’s only one question remaining: what is the optimal volume for triceps workouts?

HIT, or high intensity training provides one of the best ways to establish the exact amount of training required to stimulate maximum muscle growth without falling prey to overtraining. It all depends on how much you’re willing to push yourself!

Truth be told, there isn’t a one-size-fits-all solution to this problem. As with most other training factors, optimal set volume depends greatly on the experience and recuperative capacities of the individual.

Then again, if you train for failure but don’t use HIT variables, you might need to use a higher number of sets because even though the intensity of the effort is high, it isn’t as high as it would be with the addition of forced reps at the end of the set. On the other hand, more experienced lifters have better focus and are able to direct the resistance on the muscle more efficiently so they will probably require a lower number of sets.

If you have trouble finding the right volume for your individual set of abilities and goals, this guideline is the best place to start. Follow it closely and make sure to push yourself as hard as you can every time you train and visible results will follow quicker than you think.

Level #1: Beginner Triceps Workouts

At this point, the focus of your enthusiasm should be mostly on learning proper form and technique and mastering them to near-perfection. Without this crucial step, you’ll have low chances of success in the long term. Use 3-4 sets and finish one rep before reaching failure.

Sample Beginner Triceps Workout:

Complete the routine without resting in between exercises.

Level #2: Intermediate Triceps Workouts

After you’ve been training regularly for 10-12 months, you’re ready to enter the next phase of your training. Assuming that you’ve substantially improved your form and have progressed in terms of the weight you can use, switch to performing 3 sets to failure.

Sample Intermediate Triceps Workout:

  • Triceps Kickbacks: 1 x 12
  • Seated Triceps Extensions: 1 x 10
  • Triceps Dips: 1 x 8

Complete the routine without resting in between exercises.

Level #3: Advanced Triceps Workouts

Lifters usually reach this level after 6-12 months of hard, consistent work. By now you should be able to completely activate your muscles during a session and you’re more effective at focusing the power of your fibers.

If you start using HIIT variables such as burn reps and partial reps, as an addition to taking almost all sets to failure, you will be perfectly equipped to make spectacular gains in muscle mass and strength. When you’re using partial reps and burn reps, take only 1-2 sets to failure to avoid overtraining. If you’re training without HIIT variables, take your maximum number of sets to failure.

For those who of you who are not familiar with intensity-boosting techniques, partial reps are basically reps done in a specific range of motion, for example, performing only the top six inches of the full range of motion of a bench press, and can help you yield more rapid muscle gains by overloading muscle fibers.

Burn reps, on the other hand, involve performing partial reps at the end of the set when contractile failure of the tissue doesn’t allow for any more full repetitions – they are different from cheat reps because unlike the latter, they require proper form to be maintained, and can be used as set intensifiers to enhance muscle building progress.

Sample Triceps Workout:

  • Seated Triceps Forward Extensions: 1 x 8 + 4 forced reps at end of set
  • Machine Dips: 1 x 8 negative-only reps + 4 static contraction holds

Complete the routine without resting in between exercises. For the seated machine dips, have a training partner lift the weight for you so that you can perform only the lowering part of each rep.

Then, decrease the weight slightly and press the arms of the machine down until they are near the lockout position. Hold the arms in position for 10 seconds before returning the weight to the starting position. Repeat until you complete a total of 4 holds. If necessary, reduce the weight before attempting each hold.

These tips can be applied to your triceps workouts right away and are guaranteed to deliver maximum gains, so step up your game today and start blasting your triceps!

You might be interested: How to train your arms smarter

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